A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Adams Namrata and Adams Richard, you both crushed it out there at the 2023 London Hyrox competition! Finishing in the top 87% overall and top 90% in your age group shows that youâve got the heart and drive to compete at a high level. Your overall time of 01:36:30 tells me youâve put in the work, but there are definitely areas to refine to unlock your full potential.
Looking at your pacing, it seems like you might have started a bit too fast, especially in the first running segment. A 00:06:16 is a solid lap, but itâs 00:17 slower than the average, which indicates a bit of over-exertion early on. Remember, itâs a marathon, not a sprintâunless youâre running a sprint, then itâs a sprint! đ
Your total running time of 00:54:40 is slightly slower than average, suggesting you're leaning more toward strength than running. Thatâs not a flaw; itâs a foundation! But letâs focus on turning that into a hybrid athlete profile. With some tweaks in your training, you can enhance your running speed while maintaining that solid strength base.
Segments to Improve:
- Sandbag Lunges (00:07:21) - This segment was a huge time sink. Focus on proper form: keep your torso upright and engage your core. Try lunging with a lighter sandbag for higher reps to build endurance. Include single-leg lunges to improve balance and strength. Aim for 3 sets of 12-15 reps per leg, twice a week.
- Sled Push (00:03:10) - A 00:40 slower than average suggests you might need to work on your explosive power and technique. Include sled pushes in your training, focusing on short, intense intervals. Try pushing for 20 meters at max effort, resting for 2-3 minutes between sets. Aim for 5-6 sets. Don't forget to engage your core during the push!
- Farmers Carry (00:02:43) - Your grip strength and core stability need some love. Incorporate farmers carries into your routine with heavier weights to build endurance. Aim for 4 sets of 40 meters, focusing on maintaining an upright posture. Pair this with deadlifts to enhance overall strength.
- Roxzone Time (00:06:03) - You were 03:01 faster than average, which is great, but we want to minimize that time even more. Focus on your transitions: practice moving quickly between exercises. Set up a mock race in your training environment to simulate this. Aim to shave off at least 1-2 minutes from your transition time.
Race Strategies:
- Pacing: Start conservatively. Focus on maintaining a steady pace in the early running segments. Remember, you want to finish strong, not just finish!
- Breathing Techniques: During high-intensity segments like the Ski Erg and Sled Push, focus on rhythmic breathing to maintain your stamina. Inhale for 2-3 strokes, exhale forcefully.
- Mindset: Stay positive! Remind yourself that every second counts. When fatigue sets in, remember: âThe only way to achieve the impossible is to believe it is possible.â - Charles Kingsleigh
Conclusion:
Adams Namrata and Adams Richard, youâve both shown incredible grit and performance at the 2023 London Hyrox competition! Now itâs time to take that performance and refine it. Focus on those weak segments, improve your pacing, and implement the strategies we discussed. Remember, every session is an opportunity to improve.
Keep pushing your limits, and donât forget: âYou are not just competing against others; you are competing against yourself.â So go out there, smash those goals, and have fun while doing it! đȘđ„
Now, letâs get back to training! The Rox-Coach believes in you! đ