Mia Dermott, Kerry Casey Hyrox Result

Overall Performance:

Mia and Kerry, first off, let’s take a moment to celebrate your journey! Finishing in the top 36% overall and the top 44% in your age group is no small feat. Your overall time of 01:18:18 shows that you both have a solid foundation, but there’s room for improvement to reach your full potential. What stands out is your pacing strategy. Mia, you kicked off strong with Running 1, hitting that lap 33 seconds faster than average. But then it seems like things slowed down a bit. This can be a double-edged sword—starting strong is great, but if you burn too bright, you might fizzle out too soon. Kerry, your running segments followed a similar trajectory. Overall, your profile suggests a better strength background, but with some tweaks, you can enhance your running endurance as well. Just remember: “Pain is just weakness leaving the body.” 💪

Segments to Improve:

• Ski Erg (00:04:53): While you're not far off average, a 21-second delay means there’s room to speed up. Consider incorporating interval training on the Ski Erg—alternate between short bursts of max effort (30 seconds) followed by a minute of recovery. Focus on maintaining a steady rhythm, utilizing your core to stabilize while pulling hard.
• Sandbag Lunges (00:03:40): This is where you lost significant time, being 25 seconds slower than average. To improve, work on your lower body strength and endurance. Try doing walking lunges with a weighted vest or lighter sandbag. Aim for higher reps at a moderate weight to build muscular endurance. Form is key here; keep your chest up and core engaged to maintain balance.
• Sled Pull (00:03:56): You were 8 seconds slower than average. This suggests a need for better strength conditioning. Incorporate sled pulls into your routine, focusing on explosive starts and endurance pulls. Aim for short sprints followed by longer pulls. Work on your grip strength—consider farmer's carries mixed with sled pulls to mimic the demands of competition.
• Total Running Time (00:45:40): This was 29 seconds slower than average, indicating a need for more running endurance. Integrate long runs into your training plan, aiming for a mix of steady state and interval training. Focus on pacing; start at a conversational pace and gradually build up. An effective way to gauge your pacing is to use the talk test—if you can’t talk, you’re probably going too fast!

Race Strategies:

• Pacing: Begin with a strong yet controlled pace in the first running segment. Keep your heart rate in check; aim for around 70-80% of your max. This will allow you to maintain energy for the later segments.
• Transitions: Your Roxzone time indicates that you need to work on efficient transitions between the running and strength exercises. Practice getting in and out of exercises quickly—set mini-goals for each transition. Think of it as a relay race where you’re passing the baton efficiently!
• Mindset: During tough segments, maintain a positive internal dialogue. The mantra “I’m stronger than my excuses” can be a game-changer. Visualize crossing the finish line strong and keep that image in your mind during the race.
• Teamwork: In a doubles competition, communicate with each other! Use each other’s strengths to your advantage. For example, if one of you is stronger at a specific exercise, let that athlete take the lead while the other catches their breath.

Conclusion:

Mia and Kerry, the road to improvement is paved with sweat and determination. Remember, “You must expect great things of yourself before you can do them.” Your current performance is just a stepping stone to your future greatness. Embrace the challenges ahead, and don't be afraid to push each other harder; after all, teamwork makes the dream work! So, let’s lace up, hit the gym, and turn those weaknesses into strengths. You’ve got this! 💥🏆

The Rox-Coach is here to support you every step of the way. Let’s crush those next goals!