Oli Whiteley, Chris Smith Langridge Hyrox Result

Overall Performance:

Oli and Chris, you both put in a solid effort at the 2023 Malaga Hyrox competition, finishing 91st overall and 53rd in your age group. That's no small feat among 225 athletes! With a total time of 01:08:49, you’ve shown that you have the determination to compete at a high level, landing in the top 40% overall and the top 45% in your age group. However, there are some areas where you can level up your game.

Looking at your total running time of 00:42:09, which is 02:42 slower than average, it seems like you might have a bit of a strength bias. Your best running lap of 00:04:51 shows you've got speed, but the overall pacing indicates that there may have been a tendency to start too fast and then fatigue during the latter stages of the race. A balanced approach will help you maintain your pace throughout the competition.

Segments to Improve:

Now, let's dive into the segments that need some extra love:

• Running 2 (00:04:55): This was slower than average, and it indicates a drop in your pacing. Consider integrating interval training to improve your speed endurance. Try doing 6-8 x 400m sprints at a pace faster than your average running lap, with 1-2 minutes of rest in between.
• Running 3 (00:05:20): Another slower lap. Here’s a drill for you: long runs with tempo segments. After a 20-minute warm-up, try running 15-20 minutes at a pace that feels challenging but sustainable. This helps build that mental grit and stamina.
• Ski Erg (00:03:54): A little slower than average here. Focus on your technique. A good drill is to practice short, intense efforts, like 5 intervals of 1 minute at maximum effort, with 1 minute of rest. Pay attention to maintaining an upright posture and using your core to drive the movement.
• Burpees Broad Jump (00:02:08): You crushed it with this segment being faster than average! Keep up that explosive power! Just be mindful not to overdo them in training; we want you fresh for the race, not burpee zombies!
• Running 5 (00:05:27): This was another slower segment. Work on your transition time here. Incorporate drills that simulate race conditions, such as practicing going from a high-intensity exercise to running immediately afterward. This helps your body adapt to the demands of the transitions.
• Roxzone (00:05:16): A slightly slower transition time means you can work on your overall fitness and transitions. To improve your roxzone, consider adding circuit training to your routine. Focus on compound movements that mimic the transitions you’ll face during the race.

Race Strategies:

During the race, strategy is key. Here are some tactics to consider:

• Pacing: Start at a pace you can maintain. You don't want to start like a rocket and fizzle out like a firework. Find your rhythm early and stick with it!
• Transitions: Practice seamless transitions in training. The more you rehearse moving from one segment to another, the better your efficiency will be on race day. Treat it like a pit stop in a race car – quick, effective, and smooth.
• Nutrition: Make sure you're fueling properly before and during the race. A little carb loading can go a long way. Just remember, donuts are not carbs—unless you’re feeling really adventurous!
• Mindset: Keep a positive mental attitude. Remind yourself that every segment is an opportunity to push your limits. As David Goggins says, “You are your only limit.” Keep that in mind when things get tough!

Conclusion:

Oli and Chris, you’ve got the foundation to become strong competitors in the Hyrox arena. Embrace the challenge and push through those areas that need improvement. Remember, the path to success is paved with hard work, sweat, and a little bit of humor. “What doesn’t kill you makes you stronger… and possibly a bit faster too!” 💪

Stay focused, stay motivated, and let’s get to work on those strengths and weaknesses. Together, we’ll turn those segments into highlights! You got this! Keep grinding, and I’ll be right here cheering you on every step of the way. This is the Rox-Coach, and I believe in you both! 💥🏆