Charlotte Runcie, Lara Aitken Hyrox Result

Overall Performance:

Charlotte and Lara, you both put in a solid effort at the 2023 Glasgow Hyrox competition! Finishing with an overall time of 01:25:25 and ranking 249th overall is no small feat, especially in a field of 376 athletes. You’re in the top 66%, which means you’re already on your way to greatness! Your rank of 84 in your age group (16-29) puts you in the top 77%—not too shabby! 💪

Now, let’s talk about pacing. Charlotte, you started out with a strong Running 1 at 00:05:33, which was a solid 10 seconds faster than average. However, maintaining that aggressive pace was challenging as the race progressed, particularly in Running 5, where you clocked in at 00:06:37, almost 20 seconds slower than average. This indicates that while you have a runner profile, the endurance may need some fine-tuning. Lara, you matched that energy but also faced similar challenges, showing that both of you can benefit from some targeted strategies to boost your endurance and overall strength. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Segments to Improve:

• Ski Erg: Your time of 00:05:01 is 21 seconds slower than average. This segment requires a combination of upper body strength and endurance. Focus on your technique—keep your core engaged, and drive through your legs as you pull. A great drill is to perform 30-second sprints on the Ski Erg, followed by 30 seconds of rest, repeating this for 10 rounds. This will help build both strength and endurance.
• Rowing: At 00:05:40, you were 34 seconds slower than average. To improve, work on your rowing technique. Focus on the drive phase—push hard with your legs, then pull with your back and arms. Aim for 250m intervals at a fast pace with short rest periods (1-2 minutes). This will help enhance your power output and efficiency on the machine.
• Sled Push: With a time of 00:01:58, you were 11 seconds slower than average. Strength training is key here. Incorporate sled pushes into your routine, focusing on maintaining a low stance and driving through your legs. Try to push for 30 seconds at a time, resting for 60 seconds, and aim for 6-8 rounds.
• Burpees Broad Jump: While you were faster than average in this segment, there’s still room for improvement. Work on your explosiveness and coordination. Practice jumping over an object (like a box) with a burpee, focusing on smooth transitions. Aim for 5-10 sets of this explosive movement.

Improving on these segments will not only shave off precious seconds but also build your overall endurance and strength profile, turning weaknesses into strengths. Remember, “Don’t limit your challenges; challenge your limits.”

Race Strategies:

• Pacing: Start strong but be mindful to conserve energy for the latter stages of the race. Perhaps consider a negative split strategy where you run the second half of the race faster than the first.
• Transitions: Your Roxzone time is 00:06:26, which is faster than average, but there's always room for improvement. Practice your transitions during training by simulating race day scenarios. Efficient transitions can save you crucial seconds!
• Breathing Techniques: During your running segments, focus on your breathing pattern. Inhale through your nose and exhale through your mouth, allowing for full oxygen exchange, which can help improve your stamina.
• Mindset: Keep a positive mantra going in your head. Something like, “I am strong, I am capable, and I will finish strong!” can help keep you motivated through tough stretches.

Conclusion:

Charlotte and Lara, you’ve got what it takes to push yourselves to the next level! By focusing on these key segments and implementing the suggested strategies, you’ll be well on your way to smashing your personal bests in future races. Remember, every challenge is an opportunity to grow. “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Keep pushing, stay consistent, and let's turn those weaknesses into your new strengths! 💥🏆

Stay relentless, and let's get ready to crush the next competition! I’m here for you; I’m the Rox-Coach, and I believe in your potential! Let’s do this!