Annie Wan, Gill Gormley Hyrox Result

Overall Performance:

Hey Annie and Gill! First off, let me just say, you both crushed it out there at the 2023 Glasgow Hyrox! With an overall time of 01:20:51, you ranked in the top 49% of a competitive field. That's no small feat! You have a solid running foundation, as evidenced by your Total running time of 00:45:27, which is a whopping 01:16 faster than average. This indicates that you both have a strong runner profile. However, we did see that some segments could use a little more love to really elevate your game. In terms of pacing, your first running lap was a touch faster than average, which can be great for adrenaline, but it might have set you up for a slight decline in performance during the latter parts of the race. A steady pacing strategy can help you maintain energy across all segments. Remember, it’s not a sprint; it’s a Hyrox! 💥

Segments to Improve:

Now, let’s dive into the segments that need some TLC:

• Burpees Broad Jump (00:05:14): This segment cost you precious time, with a whopping 01:32 slower than average. Focus on improving your burpee technique. Try practicing with a 3-step approach:
  • Form: Ensure you're dropping into the burpee with a flat back and exploding off the ground during the jump.
  • Drill: Incorporate Tabata-style burpee workouts. 20 seconds of work followed by 10 seconds of rest for 8 rounds. This will build both strength and cardio.
  • Transition: Work on getting up quicker from the ground. The quicker you move, the less time you waste.
• Rowing (00:05:34): You were 00:34 slower than average here. Focus on maintaining a strong and steady pace.
  • Drill: Implement interval training on the rower. For example, 30 seconds of all-out effort followed by 90 seconds of easy rowing.
  • Technique: Focus on your stroke efficiency. Your legs should drive the power, followed by your back, and finish with your arms. Think of it like a well-oiled machine.
• Sled Pull (00:04:13): A 00:18 slower than average performance suggests some room for improvement.
  • Drill: Practice sled pulls with varying weights. Start light and increase the load as you gain strength.
  • Form: Keep your body low and pull with your legs as much as your arms. This will save energy and help maintain speed.
• Ski Erg (00:04:56): At 00:21 slower than average, it’s essential to refine this skill.
  • Drill: Incorporate Ski Erg intervals. Aim for 5 sets of 500 meters, resting for 1 minute in between.
  • Technique: Engage your core throughout the movement to ensure maximum power through your pulls.
• Sled Push (00:02:01): With a 00:19 slower than average, this segment can be a game-changer if improved.
  • Drill: Practice pushing a sled at various distances. Focus on short, explosive pushes to build strength.
  • Form: Keep your body low and drive through your legs. Make it feel like you’re trying to push a bus!

Race Strategies:

To really nail your next race, consider these strategies:

• Pacing: Start strong but controlled. Aim for even splits across all running segments to avoid burnout.
• Transitions: Work on your Roxzone time, as a 00:05:23 could be faster. Try practicing quick transitions during training, simulating race conditions.
• Nutrition: Make sure you’re fueling properly before and during the race. A well-timed energy gel can be a lifesaver during those grueling segments!

Conclusion:

Overall, you both have incredible potential, and with focused training, those segments will transform from weaknesses into strengths. Remember, it’s not about being the best; it’s about being better than you were yesterday. And hey, if anyone asks why you’re so keen on burpees, just tell them you’re training for the Olympics of sweating! 💪 Keep pushing those limits, stay motivated, and let’s keep building on this solid foundation. The Rox-Coach believes in you both! 🏆