Serena Thom, Nicola Fielding Hyrox Result

Overall Performance:

Serena and Nicola, first off, congratulations on your performance at the 2023 Glasgow Hyrox Doubles! With an overall rank of 170 out of 376 athletes and placing in the top 45%, that’s no small feat! You’ve showcased impressive strength and resilience, especially considering your overall time of 1:19:39.

Your pacing strategy seems to be a bit off, particularly in the running segments. The total running time of 49:09 indicates that you both might have taken it a little too easy on those runs compared to the average. This means while you have the heart of a runner, there’s room to enhance your strength and endurance. The best running lap of 5:31 shows you have speed; now, let’s channel that into a stronger overall running performance.

In terms of strengths, your Ski Erg and Wall Balls were standout performances, with both segments being faster than average. Keep riding that wave of momentum! But let's also focus on the segments that can propel you even higher in the rankings.

Segments to Improve:

• Running 3 (7:08): This segment was significantly slower than average, which shows that pacing might need adjustment. Try incorporating interval training into your routine to build both speed and endurance. For example, run 400m intervals at a pace slightly faster than your target race pace, followed by short recovery jogs.
• Sled Pull (4:08): This segment was also below average. Focus on strength training for your back and legs. Exercises like bent-over rows, deadlifts, and sled drags (not just pulls) will enhance your pulling power. Ensure your form is solid—keep your core tight and drive through your legs.
• Transition Time (Roxzone - 4:53): An average time here means you spent too long transitioning between exercises. Practice your transitions by setting up a mini-course with stations, and focus on moving quickly between them. A good drill is to time yourself on a circuit and try to beat your previous time each session.

Race Strategies:

• Pacing: Start strong, but not too strong! Aim for a consistent pace during your runs. A good strategy is to run the first lap slightly slower than your average, then gradually increase your speed on subsequent laps.
• Transitions: Visualize your transitions before the race. Think of them as part of the exercise—this will help you stay focused and quick. Practice taking off your gear efficiently, like a superhero changing in a phone booth. 🦸‍♀️
• Strength Endurance: Focus on maintaining form under fatigue. Incorporate more compound lifting sessions into your training. Remember: strong is the new sexy! 💪

Conclusion:

Serena and Nicola, you've got the potential to smash your next Hyrox competition! With targeted training on your running and transitions, you’ll not only improve your overall performance but also build your confidence. As David Goggins says, “You are not defined by your mistakes. You are defined by how you rise from them.” Embrace this journey, learn from the race, and apply these strategies. Remember, every session is an opportunity to improve and get closer to your goals. 💥

Keep pushing, stay motivated, and let's turn those weaknesses into strengths. You are capable of more than you know, and the next race is just around the corner. Keep hustling, and remember: if it doesn’t challenge you, it doesn’t change you! 🏆

Keep up the great work, and let’s crush those goals together. You’ve got this!

— The Rox-Coach