Louise Thompson, Claire Montgomery Hyrox Result

Overall Performance:

Louise Thompson and Claire Montgomery, you both showcased a commendable effort in the 2023 Glasgow Hyrox competition! Finishing with an overall time of 01:26:37 puts you in the top 69% overall, which is no small feat with 376 competitors in the mix. Your total running time of 00:46:07 is impressive and indicates a strong runner profile—faster than the average by 3:53! 🏆 However, it seems you might have started a bit too fast with the first running segment at 5:24, which can lead to pacing issues later in the race. Remember, even cheetahs take time to warm up!

In terms of strengths, your running segments are indeed your strong suit. But as we dive into the specifics, there are significant areas for improvement, particularly in strength-based exercises. Your performance in the Ski Erg, Sled Push, Sled Pull, and Sandbag Lunges suggests that these segments are where we need to put in some serious work. Let’s transform those weaknesses into weapons!

Segments to Improve:

Here's the scoop on where you can hone your skills:

• Sandbag Lunges (00:05:05) - 93rd Percentile: This segment took a toll on your overall performance. To improve, focus on strengthening your legs and core. Incorporate weighted lunges and goblet squats into your routine. Aim for 3 sets of 10-12 reps twice a week, and pay attention to your form—keep that chest up and core engaged!
• Wall Balls (00:05:03) - 92nd Percentile: Practice makes perfect! Use a lighter ball to focus on technique before adding weight. Incorporate medicine ball squats and overhead throws into your training. Aim for sets of 15-20 reps, focusing on explosive movement. Remember, it’s all about getting the ball up and keeping it up!
• Sled Pull (00:05:15) - 87th Percentile: This one’s all about strength endurance. Work on your deadlifts and farmer's carries to build the necessary strength. Start with lighter weights to perfect your form, gradually increasing the load. Try 4 sets of 8-10 deadlifts, focusing on driving through your heels.
• Rowing (00:06:01) - 97th Percentile: Technique is key here! Focus on your stroke efficiency. Use drills like short bursts at high intensity (20 seconds on, 40 seconds off) to build power. Aim for intervals of 500 meters, pushing for time. Row like you're racing against a shark—fast and fierce!
• Ski Erg (00:05:17) - 94th Percentile: You need to up your game here. Work on double-pole skiing drills to improve your upper body strength. Incorporate intervals into your sessions: 30 seconds fast, 30 seconds slow, for 10 rounds. You’ll feel like a Nordic warrior in no time! 💪
• Sled Push (00:02:12) - 87th Percentile: This is all about leg power and technique. Focus on high-rep squats and leg presses in your workouts. Set the sled at a manageable weight and practice pushing for distance. 3-4 sets of 20 meters will help build that explosive push you need!
• Burpees Broad Jump (00:04:19) - 62nd Percentile: Improve your explosiveness with box jumps and burpee drills. Incorporate high-intensity interval training (HIIT) sessions focusing on these movements. Go for 10 rounds of 10 burpees followed by a broad jump, and watch your speed soar!

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start a little slower, especially on the first running segment. You want to finish strong, not just start strong! Aim to keep your heart rate in check so you can power through the later stages.
• Transition Time: Your Roxzone time was faster than average, but there’s always room for improvement. Practice your transitions in training. Set up mock stations and time yourself moving from one exercise to the next. Like a well-oiled machine, you want to be smooth and efficient! ⏱️
• Focus on Breathing: During the strength segments, remember to breathe! It’s easy to forget when you’re pushing hard, but proper breathing can enhance your endurance and performance.

Conclusion:

Louise and Claire, you both have the potential to rise through the ranks in future Hyrox competitions. Remember that every setback is just a setup for a comeback. “Pain is just weakness leaving the body,” as the great Goggins says. Focus on the areas outlined, and let’s turn those weaknesses into strengths. You’ve got the heart of a lion, so let’s show everyone what you’re made of next time! Keep pushing, keep sweating, and keep laughing—because if you’re not having fun, are you even doing it right? 💥

Stay strong, stay motivated, and remember, I’m here to help you crush it—every step of the way. Let’s go, Rox-Coach out!