Graeme Rice, Martin Larkin Hyrox Result

Overall Performance:

Graeme and Martin, first off, hats off to both of you for pushing through the competition and finishing with a solid time of 01:27:00! That puts you in the top 92% overall and 97% in your age group. Impressive! 💪 Your total running time of 46:51 shows that you have a strong runner profile, outperforming the average by 3:06. However, that first running segment was a bit slower than average, which suggests you might have started off a bit too conservatively or just didn't find your groove early on. Remember: pace is key, but so is knowing when to crank it up! Your performance in the strength segments indicates there’s room for improvement, especially in the Ski Erg, Sled Pull, and Burpees Broad Jump. These areas will require some focused training to bring them up to your running capabilities. You’re in a great position, but let's sharpen those skills to elevate your game further!

Segments to Improve:

• Burpees Broad Jump (00:05:28 - 01:47 slower than average):

  This segment took a hefty toll on your time. Burpees are a metabolic monster, and efficiency is key here. Focus on the transition between the burpee and the jump. Practice the following drills:

  • Technique Drills: Set a timer for 5 minutes and do 10 burpees, then jump as far as you can. Record your distance and aim to beat it each session.
  • Plyometric Training: Incorporate box jumps into your routine. They’ll help build explosive power that translates directly to your broad jumps.
• Rowing (00:05:34 - 00:49 slower than average):

  Rowing can be a game-changer if done right. Focus on your stroke efficiency and breathing:

  • Interval Training: Incorporate 30-second sprints followed by 1-minute rest periods. This will boost your anaerobic capacity.
  • Form Focus: Work on your technique by following the "legs, back, arms" sequence. Use a mirror or record yourself to check your form!
• Sled Pull (00:04:25 - 00:43 slower than average):

  Sled pulls are all about strength and technique. Here’s how to get stronger with them:

  • Progressive Loading: Start with a lighter sled and gradually increase the weight. Aim for 5 sets of 20 meters, focusing on maintaining a steady, strong pull.
  • Core Activation: Strengthen your core with planks and rotational movements to improve your stability during the pull.
• Ski Erg (00:04:52 - 00:41 slower than average):

  Don't let the Ski Erg ski past you! It’s all about technique and rhythm:

  • Technique Drills: Spend a session focusing only on form - drive with your legs, engage your core, and pull with your arms. Aim for a smooth, rhythmic motion.
  • Power Intervals: Incorporate 10 x 1-minute sprints with 1-minute rest. This will help build your power output!
• Sandbag Lunges (00:04:36 - 00:30 slower than average):

  Sandbag lunges can be tough, but practice makes perfect:

  • Weighted Lunges: Add weight to your lunges using a backpack or vest. Focus on staying upright and keeping your front knee behind your toes.
  • Unilateral Work: Incorporate single-leg exercises to strengthen your legs independently, which can improve overall stability and balance.

Race Strategies:

• Pacing: Keep an eye on your pacing strategy. You may want to start a little faster in the first run to settle into your rhythm. Remember, it’s a race, not a Sunday stroll!
• Transitions: Work on your transition times in the roxzone. They can make or break your performance. Plan ahead and practice getting in and out of the zones efficiently.
• Mindset: Keep a positive mindset, especially in the tougher segments. Visualize yourself conquering each exercise. Remember, as Goggins says, "You can’t hurt me!"

Conclusion:

Graeme and Martin, your performance at the 2023 Glasgow Hyrox event shows incredible potential! You both have the running prowess and now it’s time to balance that with some serious strength training. Focus on the segments that need work, integrate the drills, and remember to embrace the grind. As Jocko Willink would say, "Discipline equals freedom." Get after it, and when you feel like quitting, think about why you started. Let's make your next race even more epic! 🏆💥

Remember, champions aren't made in the gym; they are revealed when the race is on. Let's go crush those goals! - The Rox-Coach