Kassandra Mc Cleery Hyrox Result

Overall Performance:

Kassandra, you absolutely crushed it at the 2025 Hyrox event in Valencia! Finishing 2nd overall and 2nd in your age group (35-39), you’re in the top 1% of 200 athletes and the top 6% of 32 competitors in your category. Your overall time of 01:05:50 is impressive and reflects your dedication and training. You’re a powerhouse! 💥

When we look at your pacing, the total running time of 33:47 is actually faster than the average, which indicates you have a strong runner profile. However, it's essential to balance that with your strength segments to continue improving. It's like trying to outrun a bear while also lifting it—you need strength and speed, Kassandra!

Compared to your previous races, you’ve shown consistent improvement, especially in your running segments. Keep pushing those limits, and remember, “The only easy day was yesterday.” Let’s dive deeper into what you can fine-tune!

Segments & Race Analysis:

Your performance across the race segments shows a mix of strengths and areas for improvement. Let’s break it down:

• Running Segments: You started strong, but Running 1 was a bit slower compared to average, coming in at 04:12 (+00:16). This may have set a slower tone for the rest of your race. However, you bounced back beautifully in Running 2 with a best lap of 04:01, showcasing your potential to run faster!
• Ski Erg and Sled Push: While your Ski Erg time was solid, the Sled Push segment of 02:20 (+00:18) indicates a need for more targeted strength training. You’ve got the grit; let’s channel that into pushing heavier and faster!
• Burpees Broad Jump (BBJ): Your BBJ at 04:08 (+00:24) is a segment that can use some love. We want to turn that time into a strength for you!
• Roxzone: At 03:51, your transition time is slower than average (-00:31). This means you might be resting too long or not transitioning efficiently. Fine-tuning this will help you shave off precious seconds!

Overall, you’re performing exceptionally well, but there's always room for growth. Let’s get into specific segments that need your attention!

Segments to Improve:

To maximize your performance, we’ll focus on improving the following segments:

• Sled Push
  • Current Time: 02:20
  • Target Time: 01:41
  • Potential Improvement: 00:39
  • Focus During Training: 26%
  • Training Strategies:
    • Incorporate heavy sled pushes once a week. Aim for 4-5 sets of 20-30 meters with rest periods to ensure you can push heavier.
    • Use resistance bands to improve leg drive and strength. Perform sled drags with bands to engage your core and shoulders.
    • Consider plyometric training: box jumps and jump squats to increase explosive power during pushes.
• Wall Balls
  • Current Time: 03:28
  • Target Time: 02:52
  • Potential Improvement: 00:36
  • Focus During Training: 24%
  • Training Strategies:
    • Integrate high-rep wall ball workouts into your training. Aim for 3 sets of 30 reps with light to moderate weight.
    • Develop a rhythm: practice your wall balls in intervals of 30 seconds work, 30 seconds rest, increasing the pace each round.
    • Enhance your squat strength; include front squats and overhead squats to build the necessary strength for wall ball efficiency.
• Burpees Broad Jump
  • Current Time: 04:08
  • Target Time: 03:37
  • Potential Improvement: 00:31
  • Focus During Training: 20%
  • Training Strategies:
    • Incorporate circuit training with burpees and broad jumps. Perform 5 rounds of 10 burpees followed by 10 broad jumps, resting 1 minute between rounds.
    • Work on your explosive power with plyometric drills. Box jumps and tuck jumps will help improve your vertical leap and overall explosiveness.
    • Focus on efficiency; practice doing burpees with a focus on smooth transitions to reduce wasted energy.
• Sled Pull
  • Current Time: 04:03
  • Target Time: 03:41
  • Potential Improvement: 00:22
  • Focus During Training: 14%
  • Training Strategies:
    • Similar to the sled push, incorporate heavy sled pulls into your routine. Aim for 4-5 sets of 20 meters.
    • Focus on improving your grip strength; use thick bars or towels when performing deadlifts to simulate the sled pull grip.
    • Practice pulling against resistance bands to increase strength and technique in the pull motion.

Race Strategies:

To optimize your performance in future races, consider these strategies:

• Start Strong but Steady: Avoid going out too fast in the first segment. Find your pace early on to conserve energy for the later segments where fatigue sets in.
• Transition Like a Pro: Practice your transitions in training. Efficient movement from one exercise to the next can save you valuable seconds. Think of this as your sprint between the exercises—every second counts!
• Visualize Your Success: Take a few moments before the race to visualize each segment. Picture yourself hitting your target times and overcoming challenges. Mental preparation is just as vital as physical readiness!
• Fuel Up Properly: Pay attention to your nutrition in the days leading up to the race. Carbohydrate loading and hydration can make a significant difference in your energy levels!
• Rely on Your Team: If you’re racing in a relay, trust your teammates, and communicate effectively. Support each other through the tough moments—teamwork makes the dream work!

Conclusion:

Kassandra, you’ve shown remarkable dedication and performance, and I have no doubt you’ll continue to improve. With your next races on the horizon—HYROX Malaga on March 21, HYROX Paris Grand Palais on April 18, and HYROX Rimini on May 30—there’s a fantastic opportunity to implement these strategies and hone your skills.

Remember: “You are never too old to set another goal or to dream a new dream.” Keep that fire burning! And just like every Hyrox event, you’ve got to embrace the grind, because nobody ever achieved greatness by taking the easy route. 💪

Let’s get to work, and I’ll be right here cheering you on every step of the way! You’ve got this, and I’m excited to see what you’ll achieve next!

Your Rox-Coach, ready to supercharge your performance! 🏆