Kim Annabel Van Den Anker, Leah Glas Hyrox Result

Overall Performance:

Kim and Leah, congratulations on your performance at the 2018 Hamburg Hyrox Doubles! Finishing 16th overall and 8th in your age group is a commendable achievement, placing you in the top 24% and 30% of your respective categories. Your overall time of 01:22:45 reflects a strong effort, especially considering the competitive field of 65 athletes. However, let's dive into the details to uncover areas of greatness and opportunities for improvement.

Starting with your pacing, it appears that you both had a strong start with a running segment that was 30 seconds faster than average. This shows you have the capability to push your limits and go out strong. However, the total running time of 48:29 is 36 seconds slower than the average, suggesting that while you can sprint, maintaining that speed over the entire distance is where you might face some challenges. It indicates a hybrid profile leaning toward strength, but with some adjustments, we can enhance your running efficiency. Let's turn those muscles into a well-oiled Hyrox machine! 💪

Segments to Improve:

Now, let’s break down the segments where you can elevate your game:

• Sled Pull (4:25): This segment saw a time that was 25 seconds slower than average. The sled pull is a killer, but it shouldn't be your Achilles' heel! Focus on your grip strength, core stability, and technique. A good sled pull relies on your ability to engage your lats and legs effectively. Here are some drills for you:
• Sled Pull Drills: Incorporate weekly sled pulls with varying weights. Start with lighter weights and gradually increase as you build strength. Aim for 4 sets of 20 meters, focusing on maintaining a steady pace and upright posture.
• Core Strength Workouts: Planks and dead bugs can help stabilize your core for better sled pulling. Aim for 3 sets of 30 seconds for planks and 3 sets of 10 reps for dead bugs.
• Pull-Up Variations: Strengthen your grip and upper body with pull-ups or inverted rows. Aim for 3 sets of max reps.
• Total Running Time (48:29): Since this was slower than average, we need to work on your endurance and running efficiency. Improving your running form can lead to significant gains. Consider these strategies:
• Interval Training: Incorporate HIIT sessions with short bursts of speed followed by rest. For example, sprint for 30 seconds, followed by 1 minute of walking or slow jogging, and repeat for 20-30 minutes.
• Long Runs: Add a weekly long run at a conversational pace to build endurance. Aim for 60-90 minutes gradually increasing distance each week.
• Form Drills: Focus on running form drills such as high knees, butt kicks, and strides. These will improve your efficiency and speed.
• Roxzone (7:09): The time spent between exercise zones indicates room for improvement in transitions. A 16-second slower than average time means it might be time to hustle! Here are some tips:
• Transition Practice: Set up mock transitions during training sessions. Time how quickly you can switch from one exercise to the next, aiming to improve each week.
• Strategic Breathing: Focus on your breathing to maintain your heart rate as you transition. Controlled breathing will help you recover faster between exercises.
• Station Setup: If you can, practice at your local gym or training space. Get familiar with the setup so you can flow smoothly between exercises.

Race Strategies:

To maximize your performance on race day, implement these strategies:

• Pacing Strategy: Start strong but be mindful of your pacing throughout the race. Use that initial burst of energy wisely and monitor how you feel after each running segment. Save some juice for the final stretches.
• Visualization: Before the race, visualize each segment and how you will approach it. This mental rehearsal can prepare you for the physical demands ahead.
• Team Sync: As a doubles team, communication is key. Coordinate your efforts, especially during transitions and share motivation during tough segments.

Conclusion:

Kim and Leah, you're on a fantastic journey in the Hyrox world, and with a bit of fine-tuning in your training, you can elevate your performance even further! Remember, “The only thing standing between you and your goal is the story you keep telling yourself.” – Jordan Belfort. Keep pushing those limits, embrace the grind, and who knows? You might just find yourself on the podium next time! 🏆

Now, let’s get out there and make those sled pulls tremble in fear! 💥

Stay fierce, stay focused, and let’s crush those goals together!

Yours in motivation,

The Rox-Coach