Nat Voyle, Amber Ruddle Hyrox Result

Overall Performance:

Nat and Amber, you both crushed it at the 2023 Glasgow Hyrox competition! Finishing 46th overall in a field of 376 athletes puts you in the top 12%, which is no small feat. Your overall time of 01:09:48 is impressive, especially considering Nat's total running time of 00:39:53, which is a solid 24 seconds faster than average! This indicates that you both have a strong running profile, which is a definite advantage in Hyrox. However, it seems like the pacing strategy could use a bit of tweaking. Nat, your Running 1 was 10 seconds slower than average, landing you in the 24th percentile. This might have set you up for a bit of a struggle later on. Remember, it's not just about speed; it's about smart pacing. You want to control your effort early on so you can finish strong. Let's turn that energy into a well-orchestrated performance next time!

Segments to Improve:

Now, let's dive into those segments where improvement is needed. Here are the areas that stood out:

• Burpees Broad Jump: You spent 00:03:46 here, which was 47 seconds slower than average. Burpees can be deceivingly taxing. Focus on your form—keep your core tight and try to explode up from the ground. Incorporate drills such as the "Burpee Ladder" to build endurance and speed. Set a timer and see how many you can do in 2 minutes while maintaining form.
• Sled Pull: Clocking in at 00:03:27, this segment was 3 seconds slower than average. Strength is key here. Work on your pulling technique—keep your hips low, core engaged, and think of it as a full-body move. Add exercises like resistance band pulls and seated rows to your training.
• Sandbag Lunges: At 00:03:05, you were 15 seconds slower than average. This segment requires both strength and stability. To improve, try weighted lunges and step-ups focusing on your form. Set a goal to complete a set number of lunges with a heavy sandbag to build strength and endurance.
• Farmers Carry: You spent 00:01:50 here, which was 17 seconds slower than average. Your grip strength can make or break you! Incorporate farmer's carries with heavier weights and practice walking longer distances to build that grip and core stability.
• Ski Erg: 00:04:34 was 15 seconds slower than average. To improve your ski erg performance, focus on your technique—use your legs to drive the power, not just your arms. Add intervals into your training where you alternate between high-intensity and recovery periods.

Race Strategies:

For your next race, consider implementing these strategies:

• Pacing: Start strong but controlled. Aim to find a rhythm in your first running segment rather than going all out. Remember, it's a marathon, not a sprint!
• Transition Time: Work on your transition between exercises. Since your Roxzone was 59 seconds faster than average, you clearly have potential here. Practice moving efficiently from one exercise to the next during your training sessions.
• Breathing Techniques: During high-intensity segments like the Burpees and Sled Pull, focus on your breathing. Inhale deeply through your nose and exhale forcefully through your mouth to maintain energy levels.
• Mindset: Embrace the discomfort! As David Goggins would say, "The only way to get better is to embrace the suck." Use that mindset to push through the tough segments.

Conclusion:

Nat and Amber, you've got the foundation to turn those segments into strengths! With a bit of focused training and some strategic tweaks, you'll be well on your way to achieving even greater results. Remember, “Success isn’t owned, it’s leased. And rent is due every day.” Keep grinding, stay dedicated, and don’t forget to keep it fun! 💪💥

So get out there and tackle those weaknesses like a boss. After all, what’s the point of being average when you can be extraordinary? Let’s go make those improvements happen! You’ve got this! 🏆

Keep your spirits high and your goals higher. I'm here to help you make it happen. This is The Rox-Coach, signing off! 🚀