Laraine Lindsey, Caroline Allen Hyrox Result

Overall Performance:

Laraine and Caroline, you both brought an incredible energy to the 2023 Glasgow Hyrox competition! Finishing with a time of 01:32:38 puts you in the top 81% overall and 77% in your age group. That’s no small feat! You’ve got some solid groundwork, and now it's about fine-tuning those engines for even faster times.

Now, let’s talk pacing. It seems like you both started out a little too fast during Running 1, clocking in at 00:06:13, which was a touch slower than average. Remember, the first segment is all about finding your rhythm, not breaking the sound barrier! Your total running time of 00:54:32 indicates a profile that leans more toward strength than running, so let’s harness that strength and improve your running efficiency. Just like David Goggins says, “You are not going to outwork me.” It’s time to put in the work and push your limits! 💪

Segments to Improve:

Let’s focus on the areas where you can really kick it up a notch:

• Sandbag Lunges: You clocked 00:04:20 here, which is slower than average. These lunges can drain your legs and slow your pace, so let’s make them your new best friend. To improve, work on your lunge depth and explosiveness:
• Perform Bulgarian split squats to strengthen those quads and glutes.
• Add weight to your lunges progressively; start with dumbbells and move to a sandbag.
• Practice lunges for distance—set markers and see how far you can go without stopping.
• Roxzone Transition Time: At 00:07:09, you were faster than average, but there’s still room for improvement. This segment often reflects your overall fitness and transition efficiency:
• Incorporate high-intensity interval training (HIIT) sessions to boost your overall fitness.
• Practice transitions between exercises to minimize downtime—set a timer and see how quickly you can move from one to another.
• Focus on mental mapping of your race; visualize your transitions and rehearse them in training.
• Total Running Time: At 00:54:32, you're slower than average. Let’s turn that around:
• Implement interval training—short bursts of speed followed by recovery. Think 400m sprints followed by a 90-second jog.
• Long runs at a conversational pace will build your endurance. Aim for one long run per week.
• Track your best running lap and aim to beat it weekly. Set a goal: “If I don’t improve, I owe my coach a coffee!”

Race Strategies:

Now, let’s work on some race strategies to help you both shine even brighter:

• Warm-Up: Prioritize a dynamic warm-up to prep your muscles. Remember, you’re not a cold engine; you want to be a finely tuned race car!
• Start Steady: Use the first run to gauge your energy levels. Don’t go all-out; you’ll need that energy later—like saving that last slice of pizza for when you really need it! 🍕
• Monitor Your Breathing: Keep your breath steady during transitions and exercises. Remember, if you’re breathing like a fish out of water, you might need to dial it down a notch.
• Set Mini-Goals Within the Race: Focus on completing each segment rather than the whole race. Break it down to bite-sized pieces—like tackling a massive chocolate cake, one slice at a time! 🍰
• Encourage Each Other: As a team, keep the motivation alive. A little friendly competition can go a long way. Think of it as a game of tag, but with more sweat and fewer playground rules!

Conclusion:

Laraine and Caroline, you have the potential to crush your next Hyrox! Remember, every great athlete was once a beginner. Embrace the process, and don’t forget to laugh along the way. As Jocko would say, "Discipline equals freedom." So, let’s get disciplined in our training, tackle those weaknesses, and turn them into strengths! 💥 Keep pushing, keep grinding, and remember: you’re not just training for a race; you’re training for life. The Rox-Coach is here to support you every step of the way! 🏆