Vicky Green, Hannah Bromley Hyrox Result

Overall Performance:

Vicky Green and Hannah Bromley, you both crushed it out there in Glasgow! Finishing 106th overall and 51st in your age group puts you in the top 30% of all competitors. That's no small feat! Your overall time of 01:15:50 shows that you both have the grit to push through a tough race. However, looking at your splits, it seems like pacing was a bit of a rollercoaster ride. While you started strong with a solid first run, your total running time of 00:44:10 indicates there's room for improvement. This suggests that while you have a decent running profile, you might benefit from focusing more on your strength and transition efficiency. Remember, "It’s not about the destination, it’s about the journey." Keep that journey going strong!

Segments to Improve:

• Rowing (00:05:26) - 35 seconds slower than average. Improve your technique and endurance here. Try interval training on the rower: 30 seconds of sprinting followed by 1 minute of recovery, repeat for 10 rounds. Focus on your form; keep your back straight and drive with your legs. A little ‘row, row, row your boat’ never hurt anyone, right?
• Sled Push (00:01:54) - 17 seconds slower than average. This segment is all about leg strength and explosive power. Implement a sled push routine once a week - 5 sets of 20 meters at maximum effort. Add in squats and lunges to strengthen those legs. Remember, it’s not a sled ride; it’s a sled push! 💪
• Ski Erg (00:04:44) - 16 seconds slower than average. Work on your upper body endurance and technique. Aim for 3 sets of 500 meters, focusing on maintaining a strong pull and a consistent pace. Your arms are not just for waving; put them to work!
• Farmers Carry (00:01:56) - 16 seconds slower than average. To boost your grip strength and core stability, include Farmer’s Carries in your routine - 5 sets of 40 meters with heavy weights. Don’t just carry the weight; own it!
• Burpees Broad Jump (00:03:23) - 2 seconds slower than average. Combine burpees with box jumps. Do 5 rounds of 10 burpees followed by 5 broad jumps. Focus on explosive movements and a quick transition. Jumping is not just for joy; it’s for victory! 💥

Race Strategies:

As you prepare for your next Hyrox challenge, consider these strategies:

• Pacing: Start strong but avoid burning out too quickly. You both began with a solid first run, but managing your pace in the early laps will help keep your energy levels stable throughout the race. Think of it like a marathon, not a sprint! 🏃‍♀️
• Transition Time: Your Roxzone performance was solid, but there’s always room for improvement. Practice quick transitions in training. Set up mock race scenarios where you simulate moving from one exercise to another as fast as possible. Remember, every second counts, and you don’t want to be the athlete who takes longer to change shoes than to run a lap!
• Strength-Endurance Balance: Given that your total running time indicates a stronger running profile, be sure to include more strength training in your weekly routine. Consider implementing a 2:1 ratio of strength training to running in the weeks leading up to your next competition. You’ve got the speed; now let’s build the power!

Conclusion:

Vicky and Hannah, you both have shown that you have what it takes to compete at a high level. Remember, it’s about progress, not perfection. Keep pushing your limits and challenging yourself. "The only way to achieve the impossible is to believe it is possible." Keep that mindset strong! And hey, if you start feeling like quitting, just remember: there are no shortcuts to any place worth going. Now, let’s get back to the grind and make your next race even more epic! You both got this! 🏆

I'm the Rox-Coach, and I'm here to help you supercharge your performance. Let’s turn those segments into strengths and keep climbing that leaderboard!