Liz Loly, Joanne Martin Hyrox Result

Overall Performance:

Liz and Joanne, first off, let's take a moment to appreciate your effort in the 2022 London Hyrox competition! Finishing with an overall time of 01:27:21 puts you in the top 61% of 352 athletes, and in the top 64% of your age group—solid work! 💪 Your total running time of 48:03 is impressive and shows you have a runner’s profile, being faster than average by 2:19. However, the pacing in the first segment (00:05:00) was a bit aggressive, landing in the 30th percentile. A strong start is great, but it’s about finding that sweet spot where you can maintain energy throughout the race. Remember, “It’s not about being the best, it’s about being better than you were yesterday.”

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement. The three areas that stand out are:

• Burpees Broad Jump: 00:05:10 (1:01 slower than average)
• Sandbag Lunges: 00:04:26 (0:44 slower than average)
• Rowing: 00:05:44 (0:34 slower than average)

These segments are crucial, as they can significantly affect your overall performance. Here’s how to tackle each one:

• Burpees Broad Jump:
  • Drills: Incorporate high-rep burpee workouts into your routine. Start with 3 sets of 10 burpees, gradually increasing the reps as you get comfortable.
  • Technique: Focus on explosiveness when jumping. You want to land softly and immediately transition into the next burpee. Practicing the cycle will improve your efficiency.
  • Compromised Running: After burpees, your heart rate will be elevated. Practice transitioning to short sprints to simulate the high intensity of the race.
• Sandbag Lunges:
  • Drills: Perform weighted lunges twice a week, focusing on 3 sets of 10-12 reps per leg. Ensure proper form to engage your core and maintain balance.
  • Technique: Keep your chest up and core tight. Consider using a lighter weight initially to perfect your form before increasing the load.
  • Compromised Running: After your lunges, practice short runs or shuffles to get accustomed to running with fatigue in your legs.
• Rowing:
  • Drills: Incorporate rowing intervals into your training. Aim for 5-10 minutes of high-intensity rowing followed by short rest periods to build endurance.
  • Technique: Focus on your stroke efficiency. Ensure you’re using your legs effectively and not just your upper body. A strong leg drive can help you maintain a faster pace.
  • Compromised Running: Finish your rowing sessions with a short run to simulate the fatigue you’ll feel during the race.

Race Strategies:

For future races, it’s essential to strategize effectively:

• Pacing: Start strong but not at your maximum. Aim for a pace that challenges you but leaves room for intensity later in the race. Think of it like a marathon, not a sprint!
• Transitions: Work on your transition times (Roxzone). Practice moving quickly between exercises during training to simulate race conditions. A faster transition can shave valuable seconds off your time.
• Nutrition and Hydration: Ensure you’re fueled properly before the race. A mix of carbs and proteins can help maintain your energy levels.

Conclusion:

Liz and Joanne, you’ve shown guts and determination in this race, and it’s clear you have the potential to improve further. Remember, every second counts, and those little adjustments can make a big difference. As David Goggins says, “You are stopping you, you are giving up instead of getting hard.” 💥 Let that resonate with you in your training. Keep pushing, keep striving, and keep having fun! You’ve got this! 🏆

Now, let’s go crush some workouts and turn those weaknesses into strengths. Until next time, remember: “The only easy day was yesterday.” - The Rox-Coach