Rebecca Rotenberg Hyrox Result

Overall Performance:

Rebecca, you put forth an impressive performance at the 2025 New York Hyrox competition! Your overall time of 01:30:16 places you in the top 54% of a competitive field, and you ranked 23rd in your age group, showing that you have what it takes to compete at a high level. You have a solid foundation, but there's always room to tweak and optimize for even better results!

Now, let’s dive into your pacing. You started a bit slower with your first running segment (5:47), which is 1:04 slower than average. It’s like you were warming up for an exhilarating rollercoaster ride, but you forgot to unbuckle your seatbelt! Your total running time of 43:06 is only 4 seconds off the average, indicating a hybrid profile with a bit more emphasis on strength than speed. You might be stronger than a double espresso, but we need to work on that explosive speed, especially for those longer runs. Let’s fine-tune your performance, so you can leave the competition in the dust!

Segments & Race Analysis:

Breaking down your race, the segments reveal some strengths and opportunities for growth. Your best running lap of 04:54 shows your potential when you hit your stride. However, the transition times were a bit sluggish with a roxzone of 5:31, which is 1:12 slower than average. In Hyrox, every second counts—like trying to catch a train that just left the station! Improving your transition speed will be key to elevating your overall performance.

Your segments tell the story: the ski erg and sled push were decent, but the burpee broad jump and farmer's carry could use a little more pep in their step. It’s crucial to maintain a solid rhythm between exercises and to minimize rest time. Your performance is like a symphony—you want all the instruments (or segments) to play in harmony. If one section drags, the whole piece suffers.

Segments to Improve:

• Total Running Time: Potential Improvement: 01:08 (From 43:06 to 41:58) - Focus during training: 27%
  - Training Strategy: Incorporate interval training sessions where you alternate between high-intensity sprints and slower recovery runs. For example, run 400m at a fast pace followed by 200m of slow jogging or walking. Gradually increase the intensity and decrease recovery time. Hill sprints could also help you build explosive speed.
• Sandbag Lunges: Potential Improvement: 01:03 (From 06:14 to 05:11) - Focus during training: 25%
  - Training Strategy: Work on dynamic lunges with heavier weights to build strength and endurance. Use a sandbag that challenges you but allows you to maintain proper form. Practice lunging with a pause at the bottom to increase stability, and include forward and reverse lunges in your routine. Consider supersetting these with plyometric box jumps for explosive leg power.
• Wall Balls: Potential Improvement: 00:37 (From 06:54 to 06:17) - Focus during training: 14%
  - Training Strategy: Increase your wall ball repetitions in your workouts, focusing on both speed and form. Incorporate high-rep sets with lighter weights to build speed, then gradually increase the weight. Pair this with squat exercises to improve your leg strength and stability, ensuring you maintain a solid throwing technique.
• Burpees Broad Jump: Potential Improvement: 00:33 (From 05:43 to 05:10) - Focus during training: 13%
  - Training Strategy: Drill your burpee technique to ensure efficiency. Practice explosive jumps after each burpee to maximize your distance. Incorporate agility drills with cones to improve your speed and coordination. Think of it as a fun game of hopscotch—except you're racing against the clock!
• Ski Erg: Potential Improvement: 00:18 (From 05:07 to 04:49) - Focus during training: 7%
  - Training Strategy: Focus on your form and technique on the ski erg. Ensure your core is engaged and your strokes are powerful. Incorporate longer intervals on the ski erg at a moderate pace to build endurance. Include sprints at the end of your session to simulate race conditions.
• Sled Pull: Potential Improvement: 00:18 (From 06:36 to 06:18) - Focus during training: 7%
  - Training Strategy: To build strength, increase the weight of your sled during training. Work on proper pulling technique to maximize your efficiency. Incorporate resistance bands in your workouts to mimic the sled pull motion and build muscle memory.

Race Strategies:

Now that we've identified the areas needing improvement, let’s discuss some race strategies to implement. First, pacing is everything. Start strong but don’t go all out like you're on a sugar rush; find that sweet spot where you can maintain your speed throughout the race. Consider using a heart rate monitor to avoid burning out too early.

During transitions, practice moving efficiently between exercises. Think of each transition as a mini race in itself—every second counts! Keep your gear organized and ready to go. Visualize the flow of the race beforehand, so you can mentally prepare for each segment. Remember, it’s not just about the race; it’s about executing your strategy flawlessly.

Finally, hydrate and fuel strategically. A well-timed gel or hydration boost can do wonders in those final laps. Just don’t eat a five-course meal before you jump into the burpees—save that for post-race celebrations! 🏆

Conclusion:

Rebecca, you have the potential to rise in the ranks and make a real impact in future races! Your next challenge awaits at the F45 HYROX Toronto on October 3, 2025, followed by the HYROX World Championships in Chicago on June 12, 2025, and then HYROX Dallas on November 21, 2025. Keep sharpening those skills and remember: “You can’t hurt me.” The road to greatness is paved with sweat and determination. 💪

Stay focused, keep pushing, and remember to enjoy the journey. You’re not just competing; you’re crafting a legacy! Let’s crush those goals and show everyone what you’re made of! 💥

As I always say, "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward." Keep that spirit alive, and let’s make your next race even better!

Remember, I’m here to support you every step of the way. Keep training hard, and let’s make those improvements count! The Rox-Coach is always in your corner!