Jenny Gray, Caroline Henderson Hyrox Result

Overall Performance:

Jenny and Caroline, you both crushed it at the 2023 Glasgow Hyrox event, finishing with an overall time of 01:34:22. That puts you in the top 85% of a strong field of 376 athletes. Not too shabby! With a total running time of 00:50:45, you both showcased your running prowess, coming in 3:39 faster than average. This indicates a solid runner profile, which is fantastic, but we need to strike a balance and enhance your strength elements to elevate your game even further. Your pacing was generally good, but there were moments where it seems you started a bit too fast—especially in the early runs. Remember, it's a marathon, not a sprint… unless there’s pizza at the finish line! 🍕

Segments to Improve:

Let’s dive into the segments where you can really kick it up a notch. Here are the key areas that need your attention:

• Burpees Broad Jump (00:07:13) - This segment was notably slow, costing you precious time. Focus on form and explosive power. Practice burpee techniques focusing on quick transitions and power jumps. Consider high-rep burpee intervals (15-20 reps), aiming to reduce transition time between the burpee and jump.
• Rowing (00:05:51) - Rowing is all about technique and pacing. Try integrating interval workouts on the rower, such as 30 seconds of all-out effort followed by 30 seconds of rest, repeated for 10 rounds. This will boost your power output and efficiency. Remember, it’s not about how hard you pull, but how well you pull!
• Sled Pull (00:04:59) - This segment was slightly slower than average. Focus on building your back and leg strength with exercises like deadlifts and kettlebell swings. Try sled pulls with lighter weights focusing on explosive starts, which will help improve your speed when you’re dragging that sled.
• Sandbag Lunges (00:04:22) - Lunges are crucial for leg strength and stability. Incorporate forward and reverse lunges into your routine. Emphasize core engagement to maintain balance. Consider weighted lunges to build strength and endurance.

Race Strategies:

In future races, here are some strategies to consider:

• Pacing: Begin at a controlled pace, especially during the initial runs. Conserve your energy for the strength segments. Remember, slow and steady wins the race—unless you’re a cheetah, then you just win!
• Transition Time: Your roxzone time was 00:07:48, which was faster than average. However, there’s always room for improvement. Focus on quick changes between exercises. Practice your transitions during training sessions to reduce downtime.
• Endurance Training: Since you excel at running, consider integrating longer, slower runs into your weekly training—think about 60-90 minutes at a comfortable pace. This will build your aerobic base and help you sustain speed during the race.
• Strength Training: Ensure you’re dedicating enough time to strength training. Incorporate compound lifts like squats, deadlifts, and bench presses to enhance overall power and endurance.

Conclusion:

Jenny and Caroline, you both have a solid foundation to build on! With your strengths in running, it's time to balance that with some serious strength training. Remember what David Goggins says: “You’re not gonna die, you just have to get through it.” Embrace the grind, and don’t shy away from pushing your limits! Every rep, every set, every transition counts. Keep your heads high, stay motivated, and let’s turn those weaknesses into strengths. You’ve got this! And remember, if you’re not sweating, you’re just practicing your statue pose! 💪💥

This is the Rox-Coach, and I'm here to help you unleash your full potential! See you at the next training session! 🏆