Carrie Mcshea, Elisha Timoney Hyrox Result

Overall Performance:

Hey Carrie and Elisha! First off, a huge shoutout for your performance at the 2023 Glasgow HYROX Doubles! Finishing with an overall time of 01:18:30 puts you in the top 38% out of 376 athletes, which is no small feat! You both demonstrated impressive running capabilities, with a total running time of 00:44:59, which is 00:18 faster than the average. This means you’ve got some serious runner’s legs! 🏃‍♀️

However, while your running times are stellar, there are a few strength segments that need your attention. In particular, pacing during the first running segment seemed to be a bit on the slower side compared to your overall performance, indicating a potential strategy of starting a bit too conservatively. This can lead to a stronger finish, but it’s crucial to find that sweet spot between pushing your limits and burning out early. You both have a hybrid profile, leaning more towards running, which is fantastic! Now, let's polish up those strength segments to make you even more unstoppable!

Segments to Improve:

Here are the segments where there’s the most potential for improvement:

• Burpees Broad Jump: 00:04:25 (52 seconds slower than average)
• Sandbag Lunges: 00:03:56 (40 seconds slower than average)
• Sled Pull: 00:04:20 (32 seconds slower than average)
• Farmers Carry: 00:02:00 (17 seconds slower than average)
• Roxzone: 00:04:24 (1:56 faster than average)

Now, let’s break down these segments:

• Burpees Broad Jump: To tackle burpees, try incorporating high-intensity interval training (HIIT) with plyometric exercises. Focus on explosive movements like box jumps and squat jumps. Drill: 5 rounds of 10 burpees followed by 30 seconds of rest. Remember, form is key—keep your core tight and land softly to avoid injury.
• Sandbag Lunges: These require both strength and endurance. Practice with a focus on your core stability. Drill: 4 sets of 10 lunges with a sandbag, ensuring you maintain proper form. Add a weight incrementally as you gain confidence. Imagine yourself in a sandstorm—steady and powerful! 🌪️
• Sled Pull: This can be a game-changer for building strength. Incorporate resistance bands and sled pushes in your training. Drill: 4 sets of 10 meters sled pulls with a focus on keeping your body low and powerful. It’s like pulling your future victories toward you! 💪
• Farmers Carry: Grip strength is crucial here. Focus on heavy carries with dumbbells or kettlebells. Drill: 4 sets of 40 meters carrying heavy weights, aiming for a strong, upright posture. It’s like carrying a bag of groceries, but for your fitness! 👜
• Roxzone: You crushed this segment, but there’s always room to improve. Work on your transition speed by doing more circuit-style workouts where you minimize rest. Drill: Set up a mini-HYROX course and time your transitions. Aim to reduce your rest time by 10% each week!

Race Strategies:

When it comes to race day, strategy will be your best friend. Here are some tips:

• Pacing: Start strong but controlled. Maybe a 5-10 second cushion on your first run can help you settle into a rhythm without losing steam too early.
• Transitions: Practice your transitions during training. Think about them as mini races—every second counts! Treat it like a game of speed chess; every move matters! ♟️
• Mindset: Keep your mind positive and focused. Remember, “The only limit is the one you set yourself.” Keep pushing and don’t let fatigue creep in!
• Teamwork: Communicate with each other during the race. A supportive shout can make all the difference when the going gets tough.

Conclusion:

Both of you have shown great potential, and I believe with focused training, you can elevate your performance to new heights. Remember, it’s not just about how hard you train, but how smart you train. Keep it fun, keep it fierce, and keep pushing those limits! 💥

As David Goggins likes to say, “You are not going to die because you are uncomfortable.” Embrace the grind, and let’s turn those weaknesses into strengths. You got this, Carrie and Elisha! The Rox-Coach believes in you! 🏆