Kate Skirving, Rowan Andrew Hyrox Result

Overall Performance:

Kate and Rowan, first off, let’s give you both a high five for your performance at the 2023 Glasgow Hyrox competition! Finishing 136th overall and 48th in your age group out of 376 and 109 athletes respectively is no small feat—especially in a sport where the only thing heavier than the sleds is the sweat you leave behind! 💪 You’re both in the top 36% of the field, which shows that you have solid foundations to build upon.

Overall, your race time of 01:18:15 indicates a decent blend of running and strength, but there are some clear areas for improvement. Your total running time of 00:45:40 was 31 seconds slower than average, suggesting that while you have a strong running foundation, it could be boosted further. The fact that you started Running 1 strong (00:04:56, 21 seconds faster than average) shows you’ve got some speed, but the pacing might have set you up for a slight slowdown later in the race. This is a classic case of “don’t go out too fast unless you want your legs to remind you they exist later!”

Overall, you both displayed a hybrid athlete profile, but with some room to enhance your running endurance and strength capabilities. Let’s dig into the segments where you can really make strides (pun intended) and unlock even more potential!

Segments to Improve:

• Burpees Broad Jump (00:05:09): This segment was your biggest time sink, ranking in the 83rd percentile. The key here is to focus on explosive power and efficiency.
  • Drill: Try incorporating box jumps into your training. Start with lower boxes and gradually increase the height as you get comfortable. This will help build the explosive power needed for those broad jumps.
  • Technique Tip: Focus on landing softly and immediately transitioning into your next movement to minimize downtime. You want to be a ninja, not a lumberjack!
• Total Running Time (00:45:40): Being slower than the average suggests your running endurance needs some TLC.
  • Drill: Incorporate tempo runs into your weekly routine. Start with a 10-15 minute warm-up, then run at a pace that feels comfortably hard for 20 minutes, followed by a cool down. It’s like a nice jog, except not so nice. 😅
  • Long Runs: Build your endurance with longer, slower runs each week. Aim for progressively increasing your distance by 10% weekly. Remember, you’re not just running to survive; you’re running to thrive!
• Sled Pull (00:04:09): This segment was slower than average and ranked in the 54th percentile.
  • Drill: Regularly practice sled pulls with varying weights. Start at a comfortable weight and gradually increase as you get stronger. Think of it as a game of ‘how much can I drag without becoming a human anchor?’
  • Technique Tip: Maintain a low posture while pulling to engage your legs and core effectively. Remember, you’re not just pulling weight; you’re pulling your way to victory!

Race Strategies:

• Pacing Strategy: Start with a strong but controlled pace in the first run. Keep an eye on your heart rate and fatigue levels. You want to finish strong, not just finish!
• Transition Efficiency: Improve your roxzone times by practicing transitions during your training sessions. Treat them like mini-races where speed counts. The quicker you get in and out of zones, the less time you spend watching your competitors pull ahead!
• Use the Power of Visualization: Before the race, visualize each segment and how you’ll tackle them. Imagine yourself crushing the Burpees Broad Jump like a pro. It’s not just a workout; it’s a blockbuster action film starring you! 🎬

Conclusion:

Kate and Rowan, you both have a solid foundation, and with a bit of focused training, you can level up your game exponentially! Remember, every time you step into the gym, you’re not just training; you’re sculpting the athlete you want to be. David Goggins once said, “The only thing more contagious than a good attitude is a bad one.” So let’s keep that attitude positive and those goals high! Stay hungry, stay humble, and keep pushing your limits. You’re on the verge of greatness, and I can’t wait to see you both crush your next race! 💥🏆

Keep grinding, and remember: the only bad workout is the one you didn’t do! Let’s go, Rox-Coach is here to help you unleash your inner beast! 💪