Jamie Kelly, Craig Dobson Hyrox Result

Overall Performance:

Jamie and Craig, first off, hats off to both of you for completing the 2023 Glasgow Hyrox competition! An overall time of 01:21:43 places you in the top 84% of 335 athletes, which is a commendable achievement. You both showed great spirit out there! 🏆

Let’s talk about pacing. Jamie, it looks like you kicked off strong with a fantastic first running lap, 22 seconds faster than average. That’s the energy we love to see! However, the last few segments, particularly the running segments towards the end, indicate that you might have started a bit too fast and paid the price later. Craig, you kept a steadier pace, but there's room for improvement in the transitions and overall running time.

In terms of your profiles, it seems Jamie has a slightly stronger running capability, especially with that best running lap of 00:04:42. Craig, you might lean more towards strength, especially with your solid Ski Erg and Sled Push times. However, both of you need to balance your training to enhance hybrid performance. Remember, Hyrox is about being a beast in both strength and endurance – not just a one-trick pony!

Segments to Improve:

• Burpees Broad Jump (00:04:06) - 89th Percentile:

This segment was a significant time loss for both of you. To improve, practice the "Burpee to Jump" drill focusing on explosive power. Try to maintain a steady rhythm while keeping your form tight: chest down during the burpee, landing softly on the jump. Aim for high reps with short rest intervals to build endurance.

• Wall Balls (00:06:19) - 98th Percentile:

Ouch, that's a rough one! You both need to work on your technique here. Practice your squat depth and ensure you're using your legs to drive the ball up, not just your arms. Incorporate "Wall Ball Tabatas" where you do 20 seconds of work followed by 10 seconds of rest. This will help build both strength and endurance simultaneously.

• Running 5 (00:07:02) - 90th Percentile:

This segment shows that fatigue was creeping in. To combat this, incorporate "Fartlek" runs into your training. Alternate between fast and slow paces to build endurance while allowing your body to adapt to varying speeds. Consider longer runs at a steady pace to build your aerobic base without hitting the wall.

Race Strategies:

• Pacing: Start strong, but keep an eye on your heart rate. It’s easy to get swept up in the adrenaline. A controlled start will pay off in the latter stages.
• Transitions: Improve your roxzone time by practicing quick transitions. Set up mock events where you practice moving from one station to another swiftly. Every second counts!
• Strength Maintenance: Prioritize strength training in your regimen. The stronger you are, the less energy you'll expend on exercises like the Sled Push and Pull. Incorporate compound movements like deadlifts and squats to build the necessary power.

Conclusion:

Jamie and Craig, you've both laid down a solid foundation, and now it’s time to build a fortress! Remember, "It’s not about the hand you’re dealt, but how you play your cards." Every race is a learning experience, and with the right tweaks, you can both come back even stronger next time. 💪

Keep pushing, keep grinding, and remember to have fun with it! Let’s turn those weaknesses into strengths. And hey, if all else fails, just remember: the finish line is just a fancy way of saying, "Congratulations, you survived!" Keep up the great work, and let’s get ready for the next challenge! You guys got this! 💥

Yours to coach,

The Rox-Coach