Louise Smith, Megan Cottrell Hyrox Result

Overall Performance:

Louise and Megan, you both put in an incredible effort during the 2023 Glasgow Hyrox event! Finishing 85th overall and 36th in your age group is no small feat—you're in the top 22% and 21% of your competitors, respectively. That’s something to be proud of! 💪

Now, let's talk about your pacing. With a total running time of 41:06, you were 1:50 faster than the average, which clearly shows you have a stronger running profile! However, in the first running segment, you took it a bit too easy (4:59), which placed you in the 30th percentile. This is a classic case of starting a bit too slow. You’ve got the speed—let’s leverage that early on to gain momentum!

Overall, while you both excelled in running, it’s clear that building strength and muscular endurance will be essential in enhancing your overall performance. Let’s get into those segments that need some extra love!

Segments to Improve:

Here are the segments where you both can sharpen your skills:

• Burpees Broad Jump (1:31 slower than average): This is a heavy-hitter for transitions. Make sure you're using a strong hip hinge and engaging your core. Practice with a focus on explosive power by incorporating box jumps and burpee drills. Try doing sets of 10, focusing on form, speed, and transitioning directly into the jump.
• Sled Pull (0:50 slower than average): This is a great opportunity to build overall strength. Incorporate sled drags in your workouts. Aim for 3-4 sets, increasing weight as you progress. Work on your grip strength and core engagement to maintain stability while pulling.
• Rowing (0:49 slower than average): Rowing can be a game-changer. Focus on technique—keep your strokes efficient. Consider doing interval workouts: 500m sprints at maximum effort followed by a rest, repeating 5-6 times. This will help improve both your endurance and speed.
• Sandbag Lunges (0:36 slower than average): Lunges are key for leg strength and endurance. Work on form by doing weighted lunges with a focus on depth and stability. Incorporate walking lunges into your routine, aiming for 3 sets of 15-20 reps.
• Wall Balls (0:24 faster than average): You’re close here! Just a bit more will push you over the edge. Incorporate high-rep wall ball sets into your workouts. Focus on explosiveness, aiming for higher targets to build that power.
• Farmers Carry (0:22 slower than average): Grip strength is crucial here. Increase your carry weight gradually, focusing on posture and endurance. Try to incorporate carries in your gym sessions, aiming for distances of 30-50m.

Bonus tip: Always practice your transitions! It's a critical part of your race strategy. Set up a mock race environment where you can go from exercise to exercise to refine your speed and efficiency.

Race Strategies:

During the race, consider these strategies:

• Start Strong: Use your running strength to establish a solid first lap. Don’t hold back; get into a rhythm early.
• Maintain Core Engagement: Keep your core activated during exercises like the sled pulls and lunges. A strong core helps with balance and efficiency.
• Visualize: Before each segment, visualize the exercise to mentally prepare yourself. This can help ease anxiety and improve performance.
• Stay Hydrated: Keep hydration in check throughout your training to ensure peak performance on race day.
• Encourage Each Other: In doubles, communication is key. Keep motivating each other; a few words of encouragement can make all the difference!

Conclusion:

Louise and Megan, you both have shown tremendous potential! Remember, “It’s not about the pain, it’s about the progress.” Embrace the grind, and let’s turn those weaknesses into strengths! Keep pushing, keep striving, and always look for ways to improve. Remember, every setback is a setup for a comeback! 💥

So let’s put in the work, and next time, let’s crush those segments like they owe you money! 🏆

Stay strong, ladies, and let’s keep building up to the next challenge! You’ve got this! From The Rox-Coach.