Ashley Jones, Lesley Butler Hyrox Result

Overall Performance:

Ashley and Lesley, you both tackled the 2023 Glasgow Hyrox with grit and determination, landing in the top 16% of a competitive field! Finishing with an overall time of 01:12:14 is impressive, especially when considering the hustle and bustle of the event. Your total running time of 00:41:01 was 00:42 faster than average, showcasing a solid running profile. However, the splits reveal a bit of a pacing issue; starting just a tad slow in your first run segment hurt your momentum. Remember, it’s not a leisurely stroll in the park; it's a race! You both have the potential to master the balance between your running speed and strength exercises. Let's harness that potential and turn it into an even sharper performance next time! 💪

Segments to Improve:

Let’s dive into those segments that could use a little extra love and attention.

• Sandbag Lunges (00:03:45): At 00:48 slower than average, this exercise clearly needs some work. Focus on developing your strength and stability in your lower body. Try walking lunges and weighted lunges in your training, ensuring you maintain a strong core and good posture. Incorporate single-leg deadlifts to enhance balance, which is crucial when lunging with a sandbag.
• Burpees Broad Jump (00:03:41): Here, you ranked 38th percentile, and we can definitely boost that! High-intensity interval training (HIIT) sessions will be your best friend. Practice quick transitions between burpees and broad jumps to improve your explosive power. Include drills that focus on burpee variations to build endurance and speed.
• Rowing (00:05:18): Ouch! That’s 32 seconds slower than average. To tackle this, work on your rowing form. Focus on the drive phase of your stroke — legs, then lean back, and finally pull. Try interval rowing to simulate race conditions and build your aerobic capacity while emphasizing form.
• Sled Pull (00:03:32): This segment is another area ripe for improvement. Incorporate sled pulls and farmer's carries into your weekly routine, focusing on strength and endurance. Ensure your technique is sound, maintaining a low body position and using your legs effectively to drive the sled.
• Total Running Time (00:41:01): Although you have a runner's profile, your pacing strategy needs adjustment. Focus on starting strong but controlled. Incorporate tempo runs and interval training to improve your overall running efficiency and speed. Start your runs with a moderate pace, then build into a faster speed as you go.

Race Strategies:

During the race, strategy plays a crucial role in performance. Here are some tips to consider:

• Pace Yourself: Start strong but avoid burning out early. Focus on a consistent pace across the running segments. A good rule of thumb is to aim for even splits — that means keeping your times consistent across all runs.
• Transition Time: Your roxzone time was solid, but there’s always room to shave off precious seconds. Practice quick transitions in your training. Set up mock transitions where you switch between running and exercises, practicing that mental switch to keep your heart rate up.
• Stay Hydrated: A well-hydrated athlete performs better. During races, make sure to hydrate appropriately in the lead-up to the event and during any breaks if allowed.
• Focus on Breathing: It’s easy to forget how important your breathing technique is when you're pushing hard. Use your breathing to help you stay calm and focused, especially during transitions between running and strength exercises.

Conclusion:

Ashley and Lesley, your performance in Glasgow proves you have what it takes to compete at a high level in Hyrox! Remember, “The only way to grow is to push your limits.” It’s time to take these insights and turn them into actionable training plans. Embrace the grind, and don’t shy away from those tough workouts. And remember, every burpee you do is one step closer to world domination — or at least a great finish time! Keep pushing, stay committed, and let’s crush those next races together! 💥🏆

— The Rox-Coach