Chardine Roberts, Lyn Stafford Hyrox Result

Overall Performance:

Chardine and Lyn, first off, a massive shoutout for tackling the Birmingham Hyrox! Finishing 249th overall and 63rd in your age group puts you both in the top half of all competitors—solid work! 💪 Your overall time of 1:25:55 demonstrates that you're on the right track, but there's plenty of room for improvement.

Looking at your performance, Chardine, you seem to have a strong running profile, particularly highlighted by your blazing start with a 4:55 best lap, which was a whopping 49 seconds faster than average! However, that gas might have run out a bit too soon. The subsequent running segments show a gradual slowdown, suggesting you may have gone out too fast and then struggled to maintain that pace. Lyn, you were right there as well, needing a little more consistency in your pacing.

Your total running time was 1:09 slower than average, indicating that while you can run fast, the endurance for the longer race needs honing. Your transitions, or roxzone time, were faster than average, which is a win! But let’s sharpen those other segments to elevate your overall performance. Remember, “You are never too old to set another goal or to dream a new dream.” — C.S. Lewis. Keep that in mind as we dive into the details!

Segments to Improve:

We’ve identified some segments where you can hone your skills and really ramp up your performance:

• Ski Erg - 00:05:04 (00:23 slower than average):

Improvement tips: Focus on your form and efficiency. Try interval training on the ski erg, alternating between 30 seconds of high-intensity efforts and 30 seconds of rest. Aim for 5 rounds to start. This will build your anaerobic capacity and help you maintain a better pace.

• Sled Pull - 00:04:53 (00:42 slower than average):

Improvement tips: This segment can be a game-changer! Incorporate heavy sled pulls into your training at least once a week. Try various distances (10m, 20m) with rest in between. Focus on maintaining a low center of gravity and a steady pull rhythm. You can also add resistance bands to your leg workouts to strengthen those pulling muscles.

• Rowing - 00:05:36 (00:29 slower than average):

Improvement tips: Rowing is all about technique and endurance. Work on your stroke rate to find a balance between power and speed. Try doing 4-minute intervals at a high intensity, with 1-minute rest in between, and increase your time as you improve. Focus on engaging your core and driving with your legs. Remember, “The only easy day was yesterday.”

• Running Segments (Running 2-4):

Pacing seems to be a challenge here. Consider incorporating tempo runs into your training. A tempo run is where you run at a pace that feels "comfortably hard." Start at a distance of 3km and gradually build up. Pay attention to your effort level; you should be able to speak in short sentences but not hold a full conversation.

Race Strategies:

For your next race, let’s talk about game-time strategies:

• Pacing: Start strong, but hold back a little on that first run lap. Aim for a pace that feels sustainable. Check in with yourself at every segment to ensure you’re not burning out too early.
• Transitions: Keep those transitions tight! You've got a knack for moving quickly between exercises. Practice minimizing your resting time during training—incorporate quick change drills to simulate race conditions.
• Breathing: Focus on your breath during the high-intensity segments. Controlled breathing can help you recover faster between exercises and keep your heart rate steady.

Conclusion:

Chardine and Lyn, you both have what it takes to elevate your Hyrox game! Remember, improvement is a journey, not a sprint (even if we are talking about running). “The pain you feel today will be the strength you feel tomorrow.” Keep pushing those limits, and don’t hesitate to lean on each other for motivation and accountability.

Let's keep grinding and come back stronger for your next competition! 💥🏆

Stay focused, stay strong, and let the workouts be your playground. I’m the Rox-Coach, and I believe in you both! Let's get after it!