Adel Gardner, Kym Brocklehurst Hyrox Result

Overall Performance:

Adel and Kym, you both showed incredible determination and resilience in the 2023 London Hyrox competition! Finishing with an overall time of 01:16:13 places you in the top 20% of competitors, which is no small feat. Your combined effort not only highlights your strengths but also indicates areas where focused improvements can really elevate your performance.

Looking at your performance, it's clear that your running game has some solid potential, but you might need to balance it out with more strength training. Your total running time of 00:44:50, which is 00:39 slower than average, suggests that you might have a runner profile. However, some of your running splits indicate that you started a bit slower than the pack, especially in the first segment. Starting strong can set the tone for the rest of the race. Remember, “It’s not about the destination, it’s about the journey,” but in Hyrox, a good start can also lead to a better finish! 🏆

Segments to Improve:

Let’s dig into the segments where you can really turn things around:

• Burpees Broad Jump (00:03:52): This segment was 00:30 slower than average. To improve, focus on explosive power and endurance. Drill: Incorporate plyometrics into your routine. Try doing 3-4 sets of 10 burpees followed by a broad jump. Aim to minimize rest between these exercises to simulate race fatigue.
• Sandbag Lunges (00:03:28): This segment was 00:21 slower than average. Form is key here. Consider doing lunges with a lighter sandbag to perfect your technique before increasing weight. Drill: 4 sets of 8-10 reps on each leg while maintaining a strong core. Focus on stepping out wide and keeping your chest up!
• Sled Pull (00:03:50): Slower than average by 00:11. To tackle this, you need to build strength in your posterior chain. Drill: Incorporate sled pulls into your weekly training. Start with lighter weights and gradually increase. Aim for 5 sets of 30-40 meters, focusing on maintaining a strong body position throughout.

For compromised running scenarios post these exercises, focus on recovery. A short, brisk walk or dynamic stretching before transitioning to your running segments can help reset your legs and improve your pace. Remember, “The pain you feel today will be the strength you feel tomorrow!” 💪

Race Strategies:

Let’s talk about strategies that can maximize your race experience:

• Pacing: Start strong but controlled. You might be tempted to go all out, but a more conservative pace in the first running segment can set you up for a better overall time. Try to maintain a consistent effort throughout the race, especially in the running segments. “You can't climb the ladder of success with your hands in your pockets!”
• Transitions: Your Roxzone time of 00:04:41 shows you have the potential to improve your transitions. Practice quick transitions during training. Set up a mini-course and work on moving from one exercise to the next efficiently. The goal is to minimize downtime and keep that heart rate up!
• Team Communication: In a doubles format, clear communication with Kym is crucial. Establish signals for when to push, when to rest, and when to hydrate. This will keep both of you synchronized and can help in managing pacing effectively throughout the race.

Conclusion:

Adel and Kym, you have shown that you can compete at a high level, and with some targeted training, you can elevate your game even further. Remember, every rep, every second, and every breath counts in this sport. Let your training reflect your goals and your determination. “You are not your circumstances. You are your possibilities!” 💥

Keep pushing yourselves, embrace the grind, and always remember to have fun while doing it! The Hyrox journey is about growth, both as athletes and as individuals. Let’s turn those weaknesses into strengths and come back even stronger next time!

Now, go crush those training sessions and show the world what you’re made of! I’m here to support you every step of the way. This is Rox-Coach, and I believe in you! 💪