Gail Mitchell, Louise Lilley Hyrox Result

Overall Performance:

Gail and Louise, you both crushed it at the 2023 Glasgow Hyrox competition! Finishing 329th overall and 68th in your age group puts you in the top 87% and 85% of the field, respectively. That’s no small feat! Your overall time of 1:36:12 is impressive, especially considering your total running time of 53:47, which is 1:46 faster than average. This indicates you have a strong runner profile, which is fantastic! Just remember, running is like a relationship—if you go too fast at the start, you might burn out before the finish. Your pacing in the first segment was quick at 5:38, which was 35 seconds faster than average. This suggests that you can handle a faster pace, but let’s make sure it doesn’t compromise your performance in the later segments.

Segments to Improve:

Now, let’s dig into the nitty-gritty of where we can turn those weaknesses into strengths. The segments that need some extra love are:

• Burpees Broad Jump (5:11 - 24 seconds slower than average): This segment showed some potential for improvement. The burpees can be taxing, especially when combined with the jump, so let’s work on efficiency.
  • Drills: Incorporate explosive plyometric burpees into your training. Aim for sets of 10, focusing on speed and form. Consider doing them on a soft surface to reduce impact while you perfect your technique.
  • Form Corrections: Ensure you’re using your hips to generate power for the jump. Practice jumping as far as you can while maintaining a steady rhythm.
  • Compromised Running: After burpees, your legs might feel like jelly. To combat this, do light jogging or dynamic stretching immediately after, to help transition back to running.
• Rowing (5:45 - 22 seconds slower than average): Rowing can be a tricky segment, especially if you haven’t found your rhythm.
  • Drills: Incorporate interval rowing sessions. Alternate between 30 seconds of max effort and 1 minute of light rowing for recovery. This will build your endurance and speed.
  • Form Corrections: Focus on your stroke rate and technique. Engage your core and legs more; remember, the power comes from your legs, not just your arms!
  • Compromised Running: A strong leg drive on the rower will set you up better for the running segments. After rowing, do a few quick strides to transition smoothly into your next run.
• Roxzone (10:06 - 1:24 slower than average): This time shows that transitions were a bit sluggish, which can be improved significantly.
  • Drills: Work on your transition times with specific drills. Set up a course where you can practice moving quickly from one exercise to another, minimizing downtime.
  • Strategy: Have a clear plan for how you handle transitions. Visualize each segment as you approach it, which will help you mentally prepare and execute faster.

Race Strategies:

Now, let’s talk strategy. The key to a successful Hyrox race is pacing and mental toughness. Here are a few strategies to implement:

• Start Strong, Not Overwhelming: Since you have a strong running background, start with a pace that feels comfortable but slightly challenging. Monitor how your body feels during the first few segments.
• Breathing Techniques: Use controlled breathing during transitions to help calm your heart rate. Inhale deeply through your nose and exhale through your mouth to keep your energy up.
• Visualization: Before the race, visualize yourself performing perfectly in each segment. This mental prep can help reduce anxiety and improve your focus.
• Stay Hydrated: Don’t underestimate the power of hydration. Drink water during your roxzone to keep your energy levels high throughout.

Conclusion:

Gail and Louise, you’ve shown incredible potential in this race, and with a few focused changes, you can take your performance to the next level. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing your limits, stay committed to your training, and don’t forget to enjoy the process. After all, every time you burpee, you’re one jump closer to greatness! 💪💥

Stay strong, and let’s get ready to crush the next one together! - The Rox-Coach