Amy Kearney, Kirsty Johnson Hyrox Result

Overall Performance:

Amy and Kirsty, you both crushed it at the 2023 Glasgow Hyrox Doubles event! Finishing in the top 63% overall and 60% in your age group is no small feat, and it's clear you both brought your A-game. Your overall time of 01:24:04 shows strong potential, but there are definitely areas to polish up. It’s like fine-tuning a race car; a little tweak here and there can make a huge difference on race day. 🏆

Now, let’s talk about pacing. Amy, your first running segment was 33 seconds faster than average, which is impressive but may have set you up for a slower third run, where you lost a significant amount of time. It looks like you both have a solid runner profile, but it’s clear that building some strength and improving your transitions can help you become even more formidable in future events. Remember, "You are never too old to set another goal or to dream a new dream." – C.S. Lewis. Let's turn those dreams into reality!

Segments to Improve:

Now, let's dive into the segments that need some extra love:

• Sled Push: At 1:59, you were 14 seconds slower than average. This is a challenging exercise that requires not just strength but also technique. Focus on keeping your core tight and pushing through your heels. Consider incorporating drills like weighted sled pushes and hill sprints to build both strength and power.
• Sled Pull: You took 5:10, which is 1:04 slower than average. To improve this, practice your pulling technique. Use resistance bands or a TRX to mimic the pulling motion and strengthen your back and core. Adding in exercises like bent-over rows and single-arm dumbbell pulls can also be beneficial.
• Rowing: Your time of 5:37 was 32 seconds slower than average. Rowing is all about technique and efficiency. Ensure you’re using your legs effectively—drive through your heels and engage your core. Incorporate interval rowing sessions into your training, focusing on maintaining a steady pace and improving your power strokes.
• Burpees Broad Jump: At 4:08, you were 12 seconds slower than average. Burpees can be a killer when fatigue sets in. Focus on your form: keep your core tight, and land softly to absorb the impact. Add in plyometric drills like box jumps and jump squats to build explosive power and endurance.

Race Strategies:

During the race, consider these strategies to enhance your performance:

• Pacing: Start strong but save some energy for the later running segments. Don’t be afraid to hold back a bit on the first run to maintain stamina for the sled push and pull, which are bound to drain your energy.
• Transitions: Your Roxzone was 1:29 faster than average, which means you handled transitions well. However, there’s always room for improvement. Practice your transitions in training to make them seamless. A smooth transition can save precious seconds.
• Mindset: Stay mentally tough. Remember, "You can’t put a limit on anything. The more you dream, the farther you get." – Michael Phelps. Visualize each segment and keep a positive attitude, especially when fatigue sets in.

Conclusion:

Amy and Kirsty, you’ve got the foundation to be absolute beasts on that Hyrox floor! With some focused training on those identified segments, you'll be able to turn weaknesses into strengths. Remember, every workout is a step toward your goals. “The only limit is you.” Keep pushing, keep grinding, and let’s turn that 01:24:04 into an even more impressive time next race! 💪💥

Get out there, put in the work, and own it. The Rox-Coach believes in you both! Let’s go get that glory!