Mikki Wills, Marcus Harrison Hyrox Result

Overall Performance:

Mikki Wills and Marcus Harrison, you guys put in a solid effort at the 2023 Glasgow Hyrox Doubles event! Finishing 190th overall and 94th in your age group is commendable, especially with 335 athletes in the mix. You’re in the top 56% overall and 57% in your age group, which means you’re definitely holding your own in a competitive field.

Looking at the overall time of 1:11:39, you can be proud of your performance, but there’s definitely room to push those numbers down. Your total running time of 42:27 is a bit slower than average by about 1:18. This suggests that while you have a solid running foundation, there’s a need to refine your running strategy and possibly increase your overall endurance for a better pace. You have a strong running profile, but we need to get those legs moving quicker, especially in the first laps. Your best lap was a solid 4:29, showing you have speed in your arsenal — now let’s harness that!

One thing that stands out is that you started a bit slower in Running 1, which might have contributed to a slower overall pace. Remember, the race is a marathon, not a sprint, but it’s still important to hit that sweet spot early on. Every second counts, and you don’t want to leave too much time on the course. Let’s dig into those segments that need some TLC.

Segments to Improve:

• Farmers Carry: 1:57 (85th Percentile)
• Sandbag Lunges: 3:30 (58th Percentile)
• Running 5: 5:36 (53rd Percentile)
• Roxzone: 5:52 (41st Percentile)

Starting with the Farmers Carry, you lost some precious seconds here. This exercise is all about grip strength and core stability. To improve, try incorporating the following drills into your training:

• Farmers Walks: Grab a pair of heavy dumbbells or kettlebells and walk for distance. Focus on keeping your shoulders back and your core engaged.
• Single-Arm Farmer’s Carry: This will help with grip strength and core stability. Rotate arms each set to build balance.
• Core Work: Prioritize planks and side planks to enhance your stability. A strong core will help maintain posture during the carry.

Next up, the Sandbag Lunges. These can be brutal, but they’re essential for building leg strength and endurance. To improve your time:

• Weighted Lunges: Perform these with a barbell or dumbbells. Start light and focus on form before increasing weight.
• Bulgarian Split Squats: These will help build unilateral strength, which is crucial for stability during lunges.
• Plyometric Lunges: Integrate some explosive movements to build power, which will translate into a quicker lunge segment.

For Running 5, which clocked in slower than desired, consider the following strategies:

• Interval Training: Incorporate high-intensity intervals to boost your speed. Short bursts of sprinting followed by rest can help improve your overall pace.
• Tempo Runs: These will help you find your race pace. Aim to run at a pace you could sustain for an hour, slightly faster than your average pace.
• Long Runs: Increase your weekly mileage gradually. This will build endurance and improve your running economy.

Lastly, let’s work on that Roxzone time. Aim to transition more efficiently between exercises. Consider implementing:

• Transition Drills: Set up a mini Hyrox course at your gym and practice moving quickly from one exercise to the next.
• High-Intensity Circuit Training: This will simulate race conditions and improve overall fitness.

Race Strategies:

During the race, remember to:

• Start Strong: Don’t be afraid to pick up the pace in the early laps. Starting slightly faster can set the tone for the rest of the race.
• Plan Transitions: Know your next exercise and visualize how you’ll transition. Less time fumbling means more time on the course.
• Stay Hydrated: It’s not just about the run; maintaining hydration can keep your energy levels up through the race.

Conclusion:

Mikki and Marcus, you both have what it takes to sharpen your skills and improve your times! Remember, as David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Every time you step into the gym or hit the track, you’re one step closer to crushing your goals. Embrace the grind, stay committed, and don’t shy away from pushing your limits. The race isn’t won on race day; it’s won in training!

Now, let’s get back to the grind! You’ve got this! 💪💥🏆

Keep hustling, and remember: the only bad workout is the one you didn’t do. Let’s unleash your full potential, one training session at a time!

- The Rox-Coach