Jennifer Simpson, Lisa Lennox Hyrox Result

Overall Performance:

Jennifer and Lisa, congrats on completing the 2023 Glasgow Hyrox! You both showed fierce determination and resilience out there. Finishing in the top 68% overall and 65% in your age group is no small feat—pat yourselves on the back! 🎉

Your overall time of 1:26:12 indicates solid effort, but there are clear areas where you can elevate your performance. The total running time of 51:16 is 1:34 slower than the average, suggesting that while you have a great base, we need to work on your running efficiency to match your impressive strength capabilities. It looks like you started a bit slower with Running 1 (6:08), which may have affected your pacing later in the race. It's crucial to find that balance between speed and endurance—think of it as a dance, not a sprint!

Based on your splits, you both seem to have a hybrid profile, but with a slight lean towards strength. Now, let’s break down the segments for improvement.

Segments to Improve:

• Burpees Broad Jump: Your time of 4:37 was 33 seconds slower than the average. This segment can be demanding on both strength and cardio. To improve, focus on the following drills:
• Burpee Technique Drills: Break down the burpee into parts: squat, plank, push-up, jump. Practice each phase with explosive power to enhance your speed.
• Broad Jump Practice: Work on your explosive strength with box jumps and broad jumps. Incorporate plyometric drills to improve your power output.
• Running Efficiency: The overall running time indicates that you need to work on speed and pacing. Here are some strategies:
• Interval Training: Incorporate sprint intervals once a week. For example, run 400 meters at maximum effort, followed by 200 meters of rest. This will help you build speed and improve your anaerobic threshold.
• Progressive Runs: Practice running at varying paces. Start slow and gradually increase your speed over the distance. This will help you learn how to manage your pacing better during races.
• Roxzone Optimization: While you spent 6:15 transitioning between exercises, that’s 1:12 faster than average. However, we want to ensure those transitions don’t impact your overall performance. Here’s how:
• Transition Drills: Set up mini circuits where you practice moving from one exercise to another with minimal downtime. This will simulate race conditions and help you get comfortable with rapid changes.
• Overall Fitness Conditioning: The faster you can transition, the better. Incorporate circuit training into your routine, mixing strength and cardio exercises to boost your overall fitness level.

Race Strategies:

• Pacing Strategy: Start your runs at a controlled pace. Aim for even splits throughout the race. If Running 1 is too slow, try to maintain a steady pace that feels challenging but sustainable.
• Strength Management: Know your strengths and leverage them during the race. If strength segments are your forte, push hard during those and recover during runs. Think of it as a power-up mode! 💪
• Mindset Focus: Remember, “The only way to get better is to push through the pain.” Take a moment to refocus mentally during transitions—visualize your success and remind yourself why you’re there.

Conclusion:

Jennifer and Lisa, you both have the heart and tenacity to crush it in Hyrox. Remember, every race is a stepping stone. Train hard, recover harder, and keep pushing your limits. “It’s not about being the best; it’s about being better than you were yesterday.”

Keep up the hard work, and don’t hesitate to reach out if you need more tailored workouts or motivation. Now go out there and own those weaknesses! After all, if it doesn’t challenge you, it won’t change you. 💥

Stay fierce, stay committed—this is just the beginning! You got this! – The Rox-Coach