Ross Colvin, David Stirling Hyrox Result

Overall Performance:

Ross and David, what a race! Finishing with a time of 01:26:17 puts you in the top 91% of all athletes and 80% in your age group—great job! 💪 Your total running time of 47:59 is impressive, being 1:45 faster than average. This indicates that you both have a solid runner profile, which is fantastic. However, we did notice some pacing inconsistencies, especially in Running 1 and the last segment. Starting off a bit slower than average (5:39) is like showing up to a barbecue and asking for a salad—it’s just not what we do! You need to engage that runner's instinct from the get-go and set a strong pace. In terms of performance, there’s a clear strength in your running—especially with that best lap of 5:17. Your ability to maintain speed across the running segments is commendable. However, there are several key segments where improvements can be made, particularly in your strength-based exercises. Let’s dig into those areas to turn your weaknesses into newfound strengths!

Segments to Improve:

• Sandbag Lunges (00:05:49): This segment was the slowest for you, and a whopping 1:47 slower than average. To improve here, incorporate weighted lunges into your training routine. Focus on both forward and reverse lunges, gradually increasing the weight. Aim for 3 sets of 10-15 reps per leg, at least twice a week. Also, practice the movement under fatigue; try doing them at the end of your runs to simulate the race condition.
• Wall Balls (00:05:31): At 52 seconds slower than average, we need to work on your explosiveness and endurance here. Implement med ball squats followed by a throw to a target. Start with 3 sets of 10 reps, focusing on technique and driving through your heels. Incorporate high-rep sets into your workouts, like 30-50 reps at a lighter weight, to build endurance.
• Sled Pull (00:04:24): This was another segment where you lost time (46 seconds slower than average). To build strength for this, do sled drags, focusing on maintaining a strong, stable core and an efficient pulling technique. Practice with varying weights and try to incorporate intervals—20 seconds of pulling followed by 40 seconds of rest, repeating for 5-10 rounds.
• Ski Erg (00:04:35): Being 25 seconds slower than average shows there’s room to grow. Work on your power output and technique on the Ski Erg. Focus on long, powerful strokes, and aim for 30-second sprints followed by 30 seconds rest. Gradually increase your total intervals to build endurance.

Race Strategies:

Now that we’ve identified areas to improve, let’s talk strategy. First off, pacing is crucial. Start with a solid kick at the beginning of each running segment, especially the first one. It's like a good cup of coffee—it needs to have a strong start! Aim to find a rhythm early on, then build throughout the race. For the strength segments, establish a consistent count to help maintain a steady pace. If you have a number in mind for each rep, it can help combat fatigue.

During transitions, practice your Roxzone efficiency. You both spent 5:15 in the Roxzone, which is quite a bit slower than average. Work on quick transitions between exercises in training; practice minimizing rest and optimizing your movement flow. Think of it as a relay race—even if it’s just between you two, every second counts! 💥

Conclusion:

Ross and David, you both have shown incredible potential. Remember, "The only way to achieve the impossible is to believe it is possible." – Charles Kingsleigh. Your running profile is a solid foundation; now, let’s build that strength to match it. With targeted training, consistent effort, and a little humor (because who doesn't love a good laugh while sweating?), you’ll turn those weaknesses into strengths faster than you can say "Hyrox!" Keep pushing your limits, and let's get after it! 🏆

Stay strong, stay focused, and let’s crush the next race! With hard work and determination, you’ll be unstoppable. Remember, "Don’t count the days; make the days count." Now, let’s go get some lunges in! You got this!

- The Rox-Coach