Delphi Doig, Charlotte Hardy Hyrox Result

Overall Performance:

Delphi Doig and Charlotte Hardy, you crushed it at the 2023 Glasgow Hyrox competition! Finishing with an overall time of 01:13:06, you both landed in the top 20% among 376 athletes and top 28% in your age group. That’s no small feat! 💪 Your performance showcased some serious strength, particularly in the Ski Erg and Wall Balls where you both delivered impressive times. However, we need to address a few areas to elevate your game to the next level.

Looking at your pacing, it seems like you both started on the right foot with solid efforts in the first running segment, but there were indications of a slight dip in overall running speed as the race progressed. Your total running time of 00:42:47 was about 40 seconds slower than average, suggesting that you might benefit from enhancing your running endurance and speed. This indicates a stronger running profile, meaning your focus should shift toward building strength and power to better tackle those heavy sleds and lunges.

Segments to Improve:

• Sled Pull: Clocking in at 00:03:45, this was one of the slower segments. To turn this into a strength, incorporate more pulling exercises into your training. Try heavy sled pulls (with varied weights) and TRX rows to build back and grip strength. Aim for 3-4 sets of 10-15 reps focusing on explosive pulls.
• Sandbag Lunges: At 00:03:17, this segment needs attention. To enhance your lunging performance, include bulgarian split squats and weighted lunges in your routine. Focus on maintaining a strong, upright torso and pushing through the heel of your front foot. Consider doing these in a circuit with bodyweight lunges to build endurance.
• Rowing: You spent 00:05:08 here, which was 21 seconds slower than average. To improve, add rowing intervals to your training. Aim for 5x500m sprints with 2-3 minutes of rest in between. Work on your form by ensuring you’re using your legs effectively and maintaining a strong back throughout the pull.
• Burpees Broad Jump: This segment took you 00:03:17, which is 4 seconds slower than average. Focus on improving your explosive power through box jumps and burpee practice drills. Try setting a timer for 1 minute and perform as many reps as possible to build capacity and speed.
• Roxzone: Although you managed a faster-than-average transition time, there’s always room for improvement. Streamline your transitions by practicing quick changes between exercises. Consider setting up mock races where you practice transitioning with minimal downtime. A good drill is the “Tire Flip to Sled Push” to mimic that quick shift in muscle groups.

Race Strategies:

For your next Hyrox race, consider the following strategies:

• Pacing: Start strong but don't go all out in the first running segment. Maintain a steady pace that allows you to sustain energy throughout the race. You want to feel like you’re cruising, not gasping for air!
• Nutrition & Hydration: Ensure you’re fueled up before the race. A good pre-race meal with carbs and protein will keep your energy levels high. Don’t forget to hydrate; being well-hydrated can impact your performance significantly.
• Visualize Success: Before the race, take a moment to visualize each segment. Picture yourself nailing that sled pull and powering through the burpees. Visualization can be a game-changer!
• Teamwork: As a doubles team, communicate effectively. Support each other through tough segments and encourage each other to push harder. Remember, teamwork makes the dream work!

Conclusion:

Delphi and Charlotte, you both have so much potential! Your top 20% finish in a competitive field shows that you’re on the right track. Remember, “The only way to achieve the impossible is to believe it is possible.” Let’s take your strengths and build on your weaknesses. Every second counts in Hyrox, and those little improvements will add up to big results. Keep pushing your limits, stay focused, and most importantly, have fun with the process! 💥🏆

Now, go out there and show those sleds who’s boss! You got this! - The Rox-Coach