Amanda Dickson, Linzi Rutherford Hyrox Result

Overall Performance:

Amanda and Linzi, you both put in a solid effort at the 2023 Glasgow Hyrox! Finishing with an overall time of 01:34:18 is no small feat, especially in a competitive field where you ranked in the top 85% overall and top 80% in your age group. Kudos! 💪 Your total running time of 00:49:29 shows that you have a strong runner's profile, being 4:51 faster than the average. However, there’s room to enhance your strength and transition times if you want to push those rankings even higher. Consider this: it’s not about being the best; it’s about being better than you were yesterday. Let's focus on that! In terms of pacing, your first running segment was solid, but it might have been a bit fast. That 5:37 pace in Running 1 is great, but it could have set you up for slower times later in the race. A balanced pacing strategy will keep you strong throughout. Now, let's dive into specific segments where you can improve your performance. Remember, every great athlete was once a beginner who refused to give up! 🏆

Segments to Improve:

Despite the strong overall performance, there are a few key areas where you can level up your game:

• Wall Balls (00:05:52): This segment was a tough one, ranking in the 98th percentile. Consider incorporating more specific wall ball practice at higher volumes. Aim for sets of 15-20 reps focusing on form—keep your core tight and ensure your squat depth is adequate. A good drill is to perform wall balls in a Tabata format (20 seconds of work, 10 seconds of rest) for several rounds. This will enhance your muscular endurance and mental fortitude. Remember, “The only easy day was yesterday.”
• Sled Pull (00:05:08): Ranking at the 85th percentile means this is an area to focus on. Strength training is key here. Incorporate sled pulls into your weekly routine, but also focus on deadlifts and hamstring curls to build the necessary strength in the posterior chain. A great drill is to do sled pulls for distance, trying to increase the weight progressively. Aim for short, intense bursts of pulling. When the going gets tough, just think, “Suck it up and get it done!”

Additionally, your Roxzone time was notably slower than average at 10:55. This indicates a need for improvement in overall fitness and transition efficiency. Practice transitioning between exercises in your training—set a timer and work on minimizing downtime. A drill could be setting up a mini-course where you switch between exercises with a focus on speed. “You don’t get what you wish for; you get what you work for.”

Race Strategies:

For your next race, consider these strategies:

• Pacing: Find a rhythm early on. Don’t go out too fast in the initial segments, especially in running. Aim for negative splits where you run the second half faster than the first.
• Transition Efficiency: Practice the “art of transition.” Each second counts, so rehearse how to smoothly shift from one exercise to the next. A good idea is to wear your race shoes during training, so you get accustomed to them.
• Fueling: Ensure you’re fueling adequately before the race. A balanced meal with carbs and protein will set you up for success. Think, “Eat like a champion, train like a beast.”

Conclusion:

Amanda and Linzi, you both have the heart of champions! Remember that this is just the beginning of the journey. Each race is a stepping stone, and every workout is an opportunity to improve. Embrace the grind, stay consistent, and keep pushing your limits. “You are not finished when you lose; you are finished when you quit.” With focused training on your wall balls, sled pulls, and transitions, there’s no limit to how far you can go. So, lace up those shoes, hit the gym, and get ready to crush your next Hyrox! 💥 I’m here to help you every step of the way. Let's get after it! - The Rox-Coach