Laura Hustwit, Lucy Allen Hyrox Result

Overall Performance:

Laura and Lucy, you both crushed it out there in Glasgow! Finishing with a time of 01:13:00 puts you in the top 19% overall and 13% in your age group. That’s not just good; that’s impressive! 💪 Your results show that you’ve got a solid foundation, especially with your Ski Erg performance, which was 9 seconds faster than average, landing you in the top 8 percentile. However, there's always room for improvement, and that’s what we're here to tackle.

When we look at your pacing, it seems like you started off a bit too fast on Running 1, which may have affected your subsequent performances. Running 1 was 13 seconds slower than the average, and this set a slightly slower tone for the rest of your race. This indicates that while you have a good running ability, your pacing strategy could use some fine-tuning. Your overall running time of 43:14 was slower than average, suggesting that while running is a strength, it may not be your biggest asset in this Hyrox format. Instead, you might want to focus on enhancing your strength elements to balance out your hybrid profile.

Segments to Improve:

Let’s break down the segments where you can turn weaknesses into strengths:

• Burpees Broad Jump (00:03:35): This segment was 22 seconds slower than average. To improve here, focus on explosive power and coordination. Try incorporating burpee variations into your training, such as the burpee box jump or burpee tuck jumps. Aim for 3 sets of 10-15 reps, focusing on maintaining a steady rhythm and explosive movement. Also, practice your transitions between burpees and broad jumps to minimize downtime.
• Wall Balls (00:03:21): This was 5 seconds slower than average, but we can sharpen this up. Work on your squat depth and the throw technique. Incorporate Wall Ball drills into your routine, aiming for 4 sets of 15-20 reps, focusing on a smooth and controlled motion. Consider using a lighter ball to master your form before moving back to your competition weight.
• Roxzone (00:04:18): While you were faster than average in this segment, it’s important to streamline your transitions. This indicates you can spend less time resting. To improve your overall fitness and transition speed, incorporate circuit training into your regimen. Set up a course that mimics race transitions and time yourself to improve efficiency.
• Overall Running Strategy: Your pacing was inconsistent, especially at the start. For the next race, consider running at a more controlled pace for the first two segments. Use interval training on the track, alternating between fast-paced running and recovery to build both speed and endurance.

Race Strategies:

During the race, remember that you are a team, and communication is key. Here are some strategies to implement:

• Pacing Plan: Start off slower than you think you need to. Aim for a consistent pace in the first half and save some energy for a strong finish.
• Transition Efficiency: Practice transitioning between exercises. Use drills that mimic race conditions to get comfortable with quick changes.
• Encourage Each Other: Keep the morale high! A motivational shout or a quick pep talk between segments can keep the momentum going.

Conclusion:

Remember, every great athlete was once a beginner who refused to give up. You’re already showing fantastic promise, and with the right tweaks, you’ll elevate your game even further. As David Goggins says, “You are not going to die. You’ve got to get comfortable being uncomfortable.” Embrace the grind, Laura and Lucy! 🏆 Keep pushing, keep improving, and when in doubt, just remember: Burpees are like a bad relationship – you gotta keep doing them until they don’t hurt anymore! 💥

The Rox-Coach is here to guide you every step of the way. Now, let’s get to work and turn these segments into your strengths!