Lucinda Rolfe, Chloe Rolfe Hyrox Result

Overall Performance:

Lucinda and Chloe, you both smashed it out there at the 2023 Glasgow Hyrox! Finishing in 01:22:06 puts you in the top 55% of a competitive field of 376 athletes—solid work! Your teamwork and effort were on display, especially in those intense running segments.

Looking at your pacing, it’s clear you started strong but may have hit a bit of a wall towards the end. The first running lap was a bit too quick, which can be a double-edged sword; it’s great to be excited, but pacing is everything in a long race like Hyrox. Your running profile seems to lean towards strength, as indicated by your slower total running time compared to the average. Trust me, those Sled Pushes and Sled Pulls will feel a lot better when you boost your running efficiency! 🏃‍♀️💥

Segments to Improve:

• Burpees Broad Jump (00:04:26): This segment was slower than average, and it’s a crucial area to tighten up. Consider incorporating high-intensity interval training (HIIT) focused on explosive movements. Drills like box jumps and explosive push-ups can help. Work on your rhythm—focus on transitioning smoothly from the burpee to the jump. Aim for 3-4 sessions a week with 8-10 reps of each exercise, resting only briefly between sets.
• Farmers Carry (00:02:10): A slower time here suggests a need for increased grip strength and core stability. Try incorporating heavy carries into your training—think about walking with kettlebells or dumbbells for distance. Work on your posture; keep your shoulders back and core tight. Aim for 4 sets of 30-50 meters, focusing on maintaining a steady pace. Consider doing these after running to simulate fatigue conditions.
• Total Running Time (00:48:22): You were about 55 seconds slower than average, which indicates room for improvement in your running endurance. Increase your mileage gradually, incorporating tempo runs and long runs. Aim for at least one long run per week, combined with interval training. For the intervals, consider 400m repeats at a faster pace with equal rest time. This will help boost your aerobic capacity and speed.
• Roxzone (00:05:24): Although this was faster than average, it’s still important to tighten up those transition times. Work on your efficiency in switching from one exercise to another. Practice the transitions during your training—set up mock races where you go through the full sequence without breaks to simulate race day. Aim for 1-2 sessions per week dedicated to practicing transitions.

Race Strategies:

• Pacing Strategy: Start with a controlled pace during the first running segment. It’s tempting to sprint out, but maintaining a steady heart rate will pay off later. Aim for about 10-15 seconds slower than your fastest lap for the first two runs to conserve energy.
• Transition Techniques: Before each exercise, visualize the transition. Practice getting your gear ready (like water bottles or towels) in advance so you can hit the ground running when you finish the previous exercise.
• Nutrition and Hydration: Make sure you’re fueling your body leading up to the race. Pre-hydrate, and consider a mix of carbs and protein immediately after the race to aid recovery. Remember, you’re not just athletes; you’re endurance machines! 🔋
• Mindset: Keep a positive mental attitude throughout the race. When it gets tough, remember why you’re there. Embrace the grind! As Goggins says, "You will never learn from people if you always tap dance around the truth.” So, if it hurts, lean into it!

Conclusion:

Lucinda and Chloe, you both have the heart and the grit to excel in Hyrox! With focused training on your weaker segments and a strategic approach to your pacing and transitions, you’ll be well on your way to crushing your next competition. Remember, every race is a chance to learn and grow. Just like lifting weights, you’re building resilience, both physically and mentally. “If you want to be great, you have to be willing to be mocked, hated, and misunderstood.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💪🏆

Now go out there and train like you mean it. The Rox-Coach believes in you! You've got this!