Craig Wallace, Callum Porteous Hyrox Result

Overall Performance:

Craig and Callum, first off, congratulations on completing the 2023 Glasgow Hyrox doubles! Your determination and effort placed you in the top 85% overall, which is a solid achievement out of 335 competitors. Your overall time of 01:21:58 reflects hard work and commitment, and while there's always room for improvement, you both have shown that you're capable of competing at a high level.

Now, let’s break down your performance. The total running time of 00:48:35 indicates a slight slowdown compared to the average. This suggests that while you both have solid running capabilities, there's room to sharpen up your running efficiency, particularly after transitioning from strength segments. Your best running lap of 00:05:15 shows that you have the potential to push those cruising speeds even further. It's like David Goggins says, “You have to be willing to be uncomfortable” — and pushing your limits in running will definitely bring some discomfort that leads to growth!

In terms of pacing, your first segment was right on the money, but as the race progressed, you saw some significant slowdowns, particularly in the Wall Balls and Sandbag Lunges. This might indicate that you started strong but didn't maintain that momentum effectively. You both have a hybrid profile — decent runners but also need to cultivate strength endurance to handle the transitions better. Remember, Hyrox is a test of both strength and endurance, and balancing these will be key in your training moving forward.

Segments to Improve:

Now, let’s take a closer look at the segments that could use some fine-tuning:

• Burpees Broad Jump (00:04:44) - 96th Percentile: This was your most time-consuming segment, and it’s crucial to develop efficiency here. Focus on explosive movements that build your power and speed. Try burpees with a box jump as a drill to blend your jumping with the burpee motion. Also, practice your transition — aim to flow smoothly from one movement to the next. Consider performing sets of 10, focusing on maintaining a quick pace without sacrificing form.
• Wall Balls (00:05:05) - 89th Percentile: This segment can often feel like throwing a medicine ball at a wall is a punishment, but it’s all about rhythm. Implement targeted throws against a wall in a circuit with squats to build strength and endurance. Focus on keeping your core engaged throughout the movement to enhance your overall stability and power.
• Sandbag Lunges (00:04:18) - 86th Percentile: Lunges can be a killer if you’re not careful with your pacing. Practice weighted lunges to improve strength endurance. Start with shorter distances and gradually increase as your strength improves. Also, work on your foot placement and depth to maximize muscle recruitment.
• Roxzone (00:04:46) - 18th Percentile: You were quicker than average here, but to enhance your overall performance, focus on your transitions. Work on high-intensity interval training (HIIT) that mimics race conditions to improve your ability to switch gears quickly. Practicing transitions in your training can help simulate the race environment and prepare your body for the demands of quick changes.

Race Strategies:

Here are a few strategies to implement during your next race:

• Pacing Strategy: Start strong but don’t gas yourself out. Aim to maintain a steady effort across all running segments. Consider adopting a negative split strategy, where you run the second half of the course faster than the first.
• Transition Training: Incorporate specific drills that mimic the transitions from running to strength exercises like the sled push and burpees. Practicing these will help reduce your roxzone time significantly.
• Nutrition and Hydration: Ensure you're well-fueled before the race and hydrated throughout. A well-timed energy gel or drink can make a big difference when your legs start to feel like jelly!
• Mindset: Embrace the discomfort! Remember, the race doesn’t get easier — you just get stronger. Keep a positive self-talk mantra handy. “I am stronger than I was yesterday!”

Conclusion:

Craig and Callum, you’ve laid down a strong foundation here in Glasgow, and with targeted training, you can turn those weaknesses into strengths. Remember, greatness doesn’t come from comfort zones! Get ready to push yourselves, and don’t forget to enjoy the process. As Jocko Willink says, “Discipline equals freedom.” So get disciplined in your training, and you’ll find the freedom on the race course! 💪💥

Now, let’s get back to work — after all, the only bad workout is the one that didn’t happen! Keep it up, and let’s crush those next races! - The Rox-Coach