Lorna Wagstaff, Laura Henry Hyrox Result

Overall Performance:

Lorna and Laura, you both brought some serious fire to the Hyrox arena in Glasgow! Securing an overall rank of 62 out of 376 athletes and landing in the top 20% of your age group is no small feat! With a total time of 01:11:53, it's clear you have the grit and determination to compete at a high level. However, there are opportunities to sharpen your blade and cut down that time even more.

Now, let's talk about pacing. Lorna, your total running time of 42:08 was 40 seconds slower than the average, indicating that while you can run, there’s room to improve your endurance and speed. Your best lap was a stellar 4:30, showing flashes of brilliance, especially in Running 2, where you crushed it compared to the average. But watch out! The first segment saw you lagging slightly behind the average. This hints that you might have come out a touch too fast—or maybe just didn't find your groove until later. You're more of a hybrid athlete, but focusing on your running can further enhance your overall performance. 💪

Segments to Improve:

Looking at the segments where you both can level up:

• Ski Erg (00:04:45): You were 22 seconds slower than average. Focus on your technique: ensure you're using your legs as much as your arms. Try doing intervals on the Ski Erg for 30 seconds at maximum effort followed by 30 seconds of recovery for 10-15 minutes. This will help build your power and endurance in that movement.
• Sled Pull (00:03:34): Five seconds slower than average. Work on explosive starts and maintaining a steady pace. Incorporate sled pulls into your training, aiming for 5-10 sets of 20-30 meters, focusing on a strong core and leg drive.
• Sandbag Lunges (00:03:05): You were 8 seconds slower than average. To improve, practice step-back lunges with the sandbag to increase strength and stability. Aim for 4 sets of 10 lunges, focusing on form.
• Burpees Broad Jump (00:03:07): Just 2 seconds faster than average, but we can do better! Work on your explosiveness with broad jump drills followed by burpees. For example, 10 burpees into 10 broad jumps, repeated for 3-5 rounds.
• Roxzone (00:04:13): You were faster than average here, but let’s not get complacent! Use this time to rehydrate and reset your mindset. Transition drills will help here; practice quick shifts from one exercise to the next with minimal downtime.

Race Strategies:

For your next race, consider these strategies:

• Warm-Up Wisely: Get your body primed for the first run. Dynamic stretches and a short jog can help prevent that sluggish start.
• Pacing Plan: Start with a controlled pace during the first run. You don’t need to win it, just set yourself up for success in the later segments. Save the gas for the later runs where you can really shine.
• Segment Transitions: Work on your transitions in training. You don’t want to look like you’re auditioning for a slow-motion film when you switch from running to strength exercises. Practice moving quickly and efficiently between exercises.
• Mind Over Matter: Keep a positive mindset. If you hit a rough patch, remind yourself why you’re there. As David Goggins says, “You’re not coming back here to be average.” Use mental cues to push through discomfort.

Conclusion:

Lorna and Laura, remember that every race is a stepping stone toward greatness. You’ve shown you have the potential to be fierce competitors, and with some focused training on those key segments, you can elevate your game even further. The journey is filled with ups and downs, but with grit and determination, you can crush any barriers in your way. Keep pushing, keep sweating, and never forget that you are stronger than you think! 💥

As Jocko Willink would say, “Discipline equals freedom.” So, let’s get out there, own every session, and smash those goals! 🏆

Now go crush it, and remember—pain is just weakness leaving the body! The Rox-Coach is here to help you unleash that inner beast! 💪