Lisa Willms Hyrox Result

Overall Performance:

Lisa, you put in a solid effort in the 2025 Switzerland Hyrox competition, finishing with a time of 01:30:08 and securing an overall rank of 41. You placed 10th in your age group, showcasing your grit and determination against some stiff competition. Now, let’s break it down: your total running time of 00:44:12 is where we see a potential area for improvement, clocking in 00:42 slower than average. This suggests you might have a bit more of a strength profile than a running one. Your pacing strategy appears to have started on the slower side, especially in your first run segment, where you were 01:11 slower than average. This indicates a conservative start, which can be beneficial, but also may have cost you some time overall. While your best running lap of 00:05:09 shows you can push yourself, we need to harness that energy across all laps.

Segments to Improve:

• Sandbag Lunges: 00:06:35 (01:18 slower than average) - This segment can be a real game-changer. Focus on your form here; ensure your knee tracks over your ankle and your back remains straight. To improve, consider incorporating:
  • Weighted Lunges: Start with lighter weights and gradually increase as you build strength.
  • Single-Leg Squats: These will help develop balance and strength in your legs.
  • Speed Drills: Try doing short bursts of lunges at a quicker pace to mimic race conditions.
• Roxzone: 00:07:23 (00:58 slower than average) - The time spent transitioning between exercises is critical. You need to work on your overall fitness and transitions. To help:
  • Practice Quick Transitions: Set up a mock race environment and time your transitions between exercises.
  • Circuit Training: Incorporate a circuit that mimics the Hyrox format, focusing on minimal rest between exercises.

Race Strategies:

• Pacing: Start your race with a slightly more aggressive pace. Aim for a consistent effort across all running segments, especially in the first lap. Remember, you can always adjust and ease up if needed, but starting too slow can leave you with too much ground to make up later.
• Mindset: Adopt a “no plan B” mentality. As David Goggins would say, “You are not going to die because of discomfort.” Embrace the pain, it's just your body getting stronger!
• Breathing Techniques: Use controlled breathing to help maintain your energy levels during transitions and tough segments. Inhale through your nose and exhale through your mouth to keep your heart rate steady.

Conclusion:

Lisa, you're definitely on the right track! Remember, every second matters in Hyrox, and your training should reflect that. Focus on those identified segments, and be relentless in your pursuit of improvement. “The only easy day was yesterday.” 💪 Don't forget to keep that competitive spirit alive—every session is a chance to better yourself. And remember, if you feel like quitting, just think about why you started. Keep pushing your limits, and let's turn those weaknesses into strengths! 💥

You've got this, and I’m here to help you every step of the way! Keep grinding, and let's smash those goals together. - The Rox-Coach 🏆