Linzi Mellett, Emy Wilkinson Hyrox Result

Overall Performance:

Linzi and Emy, first off, massive congrats on conquering the 2023 Glasgow Hyrox race! With an overall finish time of 01:18:25, you both landed in the top 37% of 376 athletes, and in your age group, you ranked 24 out of 80, which is a solid achievement! You’ve got the heart and grit to push through the challenges, and it shows!

Now, let’s talk about your performance. Your total running time of 00:44:25 was 00:50 faster than average, which clearly indicates that you both have a stronger running profile. Your best running lap of 00:05:11 is impressive, but the splits show some variability in pacing. You started strong but seemed to slow down a bit toward the later running segments. While it’s great to have that runner's speed, we need to balance it with more strength training to tackle those grueling workout stations. Remember, in Hyrox, you don’t just run; you face a full-body challenge! 💪

Segments to Improve:

Let’s dive into the segments that could use some extra love and attention:

• Burpees Broad Jump (00:05:07) - You lagged behind the average by 01:34. This segment is crucial for maintaining heart rate and endurance. Focus on explosive movements. Start by practicing burpees in intervals. Try 30 seconds of burpees followed by 30 seconds of rest, repeating for five sets. Incorporate broad jumps immediately after to build that explosive power.
• Sandbag Lunges (00:03:57) - You were 00:42 slower than average here. To improve, focus on weighted lunges with a sandbag. Start with a lighter weight, and prioritize form. Aim for 3 sets of 10 lunges per leg, gradually increasing weight. You’ll want to master the movement to avoid fatigue during the race.
• Ski Erg (00:05:01) - Slower by 00:29 than average. This exercise tests your upper body endurance. Incorporate interval training on the Ski Erg: 20 seconds of max effort followed by 40 seconds of rest, aiming for 10 rounds. Focus on your technique; engage your core and drive with your legs to maximize power.
• Rowing (00:05:16) - You were 00:21 slower than average. Try incorporating high-intensity interval training (HIIT) on the rower. Aim for 500m sprints at maximum effort, resting for 2 minutes in between. Pay attention to your stroke rate; too slow, and you’re wasting energy!

Remember, transitioning between these strength segments and running is key. Consider doing a workout that combines running with these exercises to prepare your body for the switch. A killer workout could be a 400m run followed by the target exercise, and repeat.

Race Strategies:

• Pacing: Start strong but aim for a steady pace. Pay attention to your breathing—if you can’t talk, you’re going too fast!
• Transitions: Work on quick transitions between exercises. Your roxzone time of 00:04:55 was 01:25 faster than average, but we can tighten that up even more. Practice getting in and out of the stations quickly during training.
• Hydration and Nutrition: Fuel your body properly before the race. A well-timed snack can make all the difference. And don't forget to hydrate; we don't want any ‘desert’ moments out there! 😂

Conclusion:

Linzi and Emy, your performance speaks to your dedication and hard work. Remember, "It’s not about the destination, it’s about the journey." You’ve both shown that you can run like the wind, but it’s time to pump up that strength game to tackle those workout stations effectively. Keep pushing your limits, and don’t shy away from the grind—it’s where you’ll find your true strength. 💥

Stay motivated, stay focused, and remember: pain is just weakness leaving the body. Let’s turn those weak spots into strengths and come back even stronger for the next race!

Keep crushing it! You’ve got this! From The Rox-Coach 💪🏆