Overall Performance:

Lorena, you absolutely crushed it at the 2025 Vienna Hyrox, finishing in the top 11% of 685 athletes and 12th in your age group! That's a remarkable achievement and shows that you have the heart and stamina of a lioness. Your overall time of 01:10:48 is commendable, but let’s dig a little deeper into the details. Your total running time of 00:39:31 indicates you might lean more towards strength than running; a bit like a cheetah who forgot to stretch! The good news is we can work on that running game while capitalizing on your already impressive strength abilities.

Now, let’s talk pacing. Your first running lap was a bit slower than average, which could have set the tone for a more challenging race. It’s like starting a marathon and thinking, “Why not take a scenic route?” It’s crucial to find that sweet spot where your pace allows you to maintain energy throughout the race. But you’ve got the grit, and with a few adjustments, you can definitely improve those running splits!

Segments to Improve:

While you had some standout performances, particularly in Sled Push and Burpees Broad Jump, there are definitely segments that present opportunities for growth. Here are the areas we’ll focus on:

Running Segments: You lost significant time in several running segments, especially in Running 3 (00:04:59) and Running 5 (00:05:12). To sharpen up your running, we’ll implement:

Interval Training: Incorporate high-intensity interval training (HIIT) sessions. Sprint for 400 meters, rest for 1 minute, and repeat 6-8 times. This will build your speed and aerobic capacity.
Tempo Runs: Once a week, run at a pace that is comfortably hard for 20-30 minutes. This builds your lactate threshold, helping you sustain faster paces during the race.

Wall Balls: You were just 25 seconds slower than average here. Let's turn that into a strength:

Form Drills: Focus on your squat technique; ensure you’re going deep enough to engage your glutes and quads fully. Practice with lighter weights to perfect your form before increasing the load.
Endurance Sets: Incorporate wall ball sets into your workouts. Aim for 3 sets of 15-20 reps with minimal rest to build endurance.

Roxzone (Transition Time): Your Roxzone time was faster than average, which is great! But we still want to optimize that energy. To improve your transition efficiency:

Practice Transitions: Simulate race conditions during training. Transition quickly from one exercise to another in a circuit format to get comfortable with the change.
Overall Fitness: Incorporate full-body workouts to enhance your overall fitness. Think circuit training with minimal rest to mimic race conditions.

Race Strategies:

Let’s set you up for success on race day:

Pacing Strategy: Start conservatively on the first run. Assess how you feel and gradually increase your pace. Think of it as a long, well-paced jog rather than a sprint to the finish.
Nutrition: Ensure you’re well-fueled before the race. A mix of carbs and protein will keep your energy levels up. No one wants to run on empty; that’s like trying to drive a car with no gas!
Visualization: Before race day, visualize each segment of the race. Imagine overcoming each challenge, and picture yourself crossing the finish line with a smile. A positive mindset is your best gear!

Conclusion:

Lorena, you have an amazing foundation to build upon, and with these focused strategies, I have no doubt you’ll see significant improvements in your performance. Remember, it’s not about being the fastest out there; it’s about being the best version of yourself. As David Goggins says, “The only way to be truly satisfied is to do what you believe is great work.” So let’s get to work and turn those segments into strengths! 💪

Keep pushing, keep grinding, and most importantly, keep smiling. You’re on an incredible journey, and I’m here to support you every step of the way. Let’s make the next race your best one yet! 💥

Yours in fitness,

The Rox-Coach