Dominic Darby, Simon Darby Hyrox Result

Overall Performance:

Dominic and Simon, you tackled the 2023 Glasgow Hyrox event like champions! Finishing with a time of 01:12:40 puts you in the top 61% of a competitive field of 335 athletes. That’s no small feat! Your performance clearly shows that you both have the determination to push through the grind. However, we’ve identified some areas that need a little more of that Goggins-style “stay hard” spirit. Your total running time of 42:31 was 44 seconds slower than average, indicating that while you both have running capabilities, there’s room for improvement in your endurance and pacing strategy. Dominic, you started strong with the first segment, clocking in a quick 4:17, but then the pace seemed to drop off a bit in the later runs. Simon, you both can benefit from refining your pacing strategy to maintain a more consistent speed throughout the race. You have a hybrid profile, but it looks like running might need to take the spotlight for a bit more training focus. Remember, “The only thing worse than training is not training.”💪

Segments to Improve:

Let’s dig into the segments where you can really turn the tide and transform weaknesses into strengths:

• Sandbag Lunges (00:03:44 - 25 seconds slower than average)

  This segment really held you back. Focus on building strength and stability through your legs and core. Here’s how:

  • Drills: Incorporate weighted lunges into your routine, focusing on form—keep your chest up and drive through your front foot.
  • Technique Correction: Use a mirror or record yourself to check your knee alignment and depth. Don't let your knees cave in!
  • Exercise: Add Bulgarian split squats for unilateral strength and stability.
• Wall Balls (00:04:22 - 17 seconds slower than average)

  Wall balls are a full-body workout, and it looks like they could be a bit smoother. Here’s a plan:

  • Drills: Practice wall balls with a lighter ball to improve your technique and rhythm.
  • Form Tips: Ensure you’re squatting deep enough for a solid push-off. Engage your core and keep the ball close to your body.
  • Strength Training: Pair wall balls with thrusters during your workouts to build explosive power.
• Burpees Broad Jump (00:03:06 - 13 seconds slower than average)

  Burpees are a love-hate relationship for many, but they can be your best friend if trained right:

  • Drills: Break down the burpee into segments—practice the jump, the plank, and the push-up separately to build strength and speed.
  • Combo Training: Incorporate plyometric exercises, like box jumps, to enhance explosive power for the broad jump.
  • Endurance Work: Consider AMRAP (as many rounds as possible) workouts that include burpees to build endurance.
• Roxzone (00:03:51 - 2:10 faster than average)

  While your transitions were stellar, they can always be refined. Work on that fitness base to minimize downtime:

  • Transition Drills: Practice quick transitions between exercises to build muscle memory.
  • Cardio Conditioning: Increase your overall fitness with high-intensity interval training (HIIT) to build endurance and speed.

Race Strategies:

For future races, consider these strategies to improve your performance:

• Focus on pacing: Start strong, but not too fast. Aim for even splits in the running segments to avoid burning out early.
• Visualize your transitions: Before the race, mentally walk through each segment and the transitions. Preparation is key!
• Practice under race-like conditions: Simulate race day in training to adapt your body and mind to the stress of competition.
• Stay hydrated and fueled: Make sure you’re not just drinking water but also replenishing electrolytes during the race.

Conclusion:

Dominic and Simon, your performance in Glasgow shows that you’re on the right path, but like any great athlete, there’s always room for improvement. Remember, “You are never too old to set another goal or to dream a new dream.” Keep pushing yourselves, refine those techniques, and embrace the grind. The road to greatness is paved with hard work and determination—stay relentless! 💥🏆

Now, go out there and crush those next goals! I’m here to guide you every step of the way. Keep that fire burning, and let’s get after it! - The Rox-Coach