Rosie Calder, Sammy Mitchell Hyrox Result

Overall Performance:

Rosie and Sammy, first off, a massive shoutout for pushing through the 2023 Glasgow Hyrox competition and finishing in the top 33% overall and top 34% in your age group! Your combined time of 01:17:39 shows incredible grit and determination 💪. You both have showcased solid performances in a demanding environment, but there are definitely areas to hone in on to elevate your game even further.

Looking at your overall running performance, it appears you have a hybrid profile. Your total running time of 00:46:14 is 01:25 slower than the average, indicating a slight need for improvement in running endurance. However, your ability to perform well in strength-based segments, like the Sled Push and Wall Balls, suggests that you can power through the heavy stuff! Remember, running isn’t just about speed; it’s about strategy. You don’t want to be the hare that runs fast and then takes a nap halfway through the race!

Analyzing your pacing, it seems like you were a bit conservative at the start with Running 1, but then you found your groove in Running 2. However, that final stretch in Running 5 saw a significant drop in pace, which is a crucial area to address. We need to make sure that you can maintain your speed as fatigue sets in, especially towards the end of the race when it really counts!

Segments to Improve:

• Running 5: 00:07:06 (01:22 slower than average) - This is where we need to focus on endurance and pacing strategies. Consider incorporating longer runs into your training, focusing on maintaining a steady pace for the last segment of your workouts.
• Ski Erg: 00:04:39 (00:08 slower than average) - A tough segment that can wear you down. Work on your technique here by doing 5-minute intervals at a moderate pace and gradually increasing your intensity. Focus on engaging your core and using your legs effectively to power through.
• Farmers Carry: 00:01:53 (00:11 slower than average) - A strong grip and core stability are essential. Incorporate Farmer's carries into your workouts with increasing weight. Aim for longer distances with shorter rest periods to build endurance. Remember, a strong grip is like a strong mind—never let go!

To really boost your running performance, consider a training plan that incorporates:

• Interval Training: Short bursts of speed followed by recovery periods can help improve your overall running speed. Try 400m sprints with 2-minute rests between. You’ll feel like a gazelle—well, a gazelle that lifts weights on the side!
• Longer Runs: Build your endurance with at least one long run each week, gradually increasing your distance. This will help you manage fatigue better during the race.
• Strength Training: Focus on compound movements like squats, deadlifts, and kettlebell swings to improve your overall strength. This will translate into better performance in strength segments and support your running.

Race Strategies:

• Pacing Strategy: Start with a controlled pace. Don’t go out too fast! Trust your training and gradually increase your pace as the race progresses.
• Transition Time: Your Roxzone was faster than average, which is great! However, practice efficient transitions in training. Set up mock transition areas to simulate race conditions and minimize downtime.
• Stay Hydrated: Don’t underestimate the power of hydration. Make sure to hydrate properly before the race and know when to take quick sips during the transitions to keep your energy levels high.

Conclusion:

Rosie and Sammy, you’ve shown tremendous potential in your Hyrox journey! Your experience in this race is a stepping stone for even greater achievements. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” This isn't just a race—it's a testament to your resilience and determination! 💥

Keep pushing yourselves, and let’s turn those weaknesses into strengths. Train smart, train hard, and when in doubt, just remember: if you’re going to run like a chicken, at least do it with style! 🏆

The Rox-Coach believes in you! Let’s gear up for the next challenge and crush those goals! 💪