Claire Burns, Michelle Scott Hyrox Result

Overall Performance:

Claire and Michelle, you both tackled the Glasgow Hyrox with grit and determination, finishing in an impressive 01:22:07—that’s no small feat! You landed in the top 56% overall and right in the middle of your age group. Your Total Running Time of 00:45:03 shows that you're more of a runner than a strength-focused athlete, as you were 02:26 faster than average. However, your pacing in the first running segment could use some fine-tuning; starting off a bit slower could help you build momentum throughout the race. Remember, a good start is like a good cup of coffee—vital for kicking things into gear! ☕💪

Segments to Improve:

While you both have solid foundations, there are a few segments where you can really elevate your game. Let's break down the top offenders:

• Burpees Broad Jump (00:06:14) - You came in at the 95th percentile here. Focus on improving your burpee technique. Try practicing with a rhythm: "down-up-jump," and aim for explosive power during the jump. Incorporate drills like burpee box jumps and burpee sliders to enhance your speed and power.
• Sandbag Lunges (00:04:25) - This segment was 59 seconds slower than average. To tackle this, work on your lunge form and mobility. Perform weighted lunges and increase the load gradually. Consider adding walking lunges to your routine for endurance, and try dynamic stretching to improve flexibility.
• Wall Balls (00:03:57) - Coming in at the 65th percentile means you have room to pick up that ball! Focus on your squat depth and throw technique. Incorporate wall ball drills with lighter weights to build speed and precision. Remember, it’s all about that hip drive!
• Rowing (00:05:36) - This was 35 seconds slower than average. Work on your rowing technique; focus on your pull and recovery phases. Try incorporating intervals such as 30 seconds of max effort followed by 30 seconds of rest to boost your power and endurance.

Now, let’s talk about your Roxzone time of 00:05:02. Being 01:42 faster than average is fantastic, but it suggests you might have been resting a bit longer than necessary between exercises. Consider incorporating transition drills that simulate race conditions to enhance overall fitness and speed up those transitions.

Race Strategies:

When you step up to the start line, remember a few key strategies:

• Pacing: Start at a pace you can sustain. It’s better to ease into the first run than to burn out early. Think of it like a marathon, not a sprint!
• Breathing: Focus on your breathing during the transitions. Deep breaths will help calm your heart rate and keep you focused on the next exercise.
• Visualization: Before the race, visualize each segment. Picture yourself nailing those burpees and powering through the lunges. This mental prep can be as essential as physical training.
• Teamwork: Since you’re a doubles team, communicate effectively! Encourage each other during tough segments and celebrate small victories along the way!

Conclusion:

Claire and Michelle, you both have the heart of champions! Remember, every great athlete was once a beginner who never gave up. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” So, take this feedback to heart, focus on your weaknesses, and turn them into strengths. Next time, let’s aim for that podium! Keep pushing, keep grinding, and above all, keep having fun! 💥🏆

Stay strong, stay humble, and remember—the only thing standing between you and your goals is the story you keep telling yourself. Let’s rewrite that story together! The Rox-Coach is here to support you all the way! 💪