Ellie Fraser, Katie Reid Hyrox Result

Overall Performance:

Ellie and Katie, you crushed it at the 2023 Glasgow Hyrox competition, finishing with an overall time of 01:20:47 and ranking in the top 49% of a competitive field! That’s something to be proud of! 🚀 Now, let’s break down your performance a bit. Your total running time of 00:49:24 was 02:43 slower than the average, indicating that there's some room for improvement in your running efficiency. You both have a solid foundation, but it appears that your pacing strategy might need a tweak. Starting out a bit too fast can lead to fatigue, and we saw that in your splits. You were better at strength exercises, as evidenced by your strong performance in the Ski Erg and Sandbag Lunges, where you both excelled. Keep that grit, but let’s work on balancing your running and your strength to create a more hybrid profile! 💪

Segments to Improve:

Here are the areas where you both can focus your training efforts:

• Running Segments: The running segments, particularly Running 4 (00:06:03) and Running 8 (00:07:47), show potential for improvement. The latter was significantly slower than average, indicating fatigue or pacing issues. Aim to improve your endurance and speed through targeted running workouts. Consider incorporating:
• Interval Training: Work on shorter intervals (e.g., 400m sprints) with rest periods. This will help improve speed and recovery.
• Long Runs: Gradually increase your long run distance while maintaining a conversational pace to build endurance.
• Fartlek Runs: Incorporate bursts of speed during a longer run to mimic race conditions and improve pacing skills.
• Rowing: At 00:05:25, you lagged behind the average, which can be a significant time sink. Improve your technique and power output with:
• Rowing Drills: Focus on form—practice the catch, drive, finish, and recovery phases. Try doing 5x500m at a higher intensity with shorter rest intervals.
• Strength Training: Incorporate exercises like deadlifts and pull-ups to boost your pulling power.
• Roxzone (Transition Time): Your transition time of 00:05:49 was faster than average, which is fantastic! However, there’s still room for improvement. Work on your overall fitness to minimize downtime. Here’s how:
• Flow Drills: Practice moving fluidly between exercises, focusing on efficiency. Set up a circuit where you transition quickly between different Hyrox exercises.
• Bodyweight Conditioning: Use bodyweight exercises to improve your overall fitness without taxing your system too much.

Race Strategies:

Here are some tactical approaches for your next race:

• Pacing Strategy: Start at a comfortable pace during the first running segment. It’s better to finish strong than to burn out early. Try to hold back a bit for the first half, then unleash the beast in the second half! 🏃‍♀️💥
• Stay Mentally Engaged: Visualize each segment before you start. Having a plan for how you’ll tackle each exercise can keep you focused and motivated. Remember, there’s no "I" in team, but there’s a "U" in “shut up and keep going!”
• Hydration and Nutrition: Ensure you’re properly fueled before the race. A well-hydrated body is a happy body; it’s also a body that runs faster!

Conclusion:

Ellie and Katie, you’ve got the heart, the grit, and the potential to elevate your performance to the next level. Remember, "It’s not about being the best; it’s about being better than you were yesterday." Each training session, each race, is a step towards that goal. Your performance in Glasgow shows that you’re on the right track, but now it’s time to dig deeper, lace up those shoes, and conquer those weaknesses. Keep pushing, keep grinding, and don’t forget to have fun along the way! If you’re not enjoying the process, you might just be doing it wrong! 😄💪

Let’s get after it! I’m Rox-Coach, and I believe in you both! Let’s make the next race your best race yet!