Overall Performance:
Hey Kyei Phil and Badley Jack! First off, hats off to both of you for rocking the Hyrox Doubles event in Dublin. Finishing in the top 20% overall and in the top 21% of your age group is no small feat – you should be proud! Your overall time of 01:06:34 shows that you’ve put in serious effort, but there’s always room for improvement, right? 💪
Looking at your performance, it's clear you both excel in the running segments, especially with Kyei’s impressive first lap at 00:03:13, which was a solid 01:07 faster than average. However, the total running time of 00:38:37 indicates there's a bit of room to work on your running efficiency, especially since it was 00:31 slower than average. This suggests you have a stronger running profile but need to bolster your strength work to balance things out. You started strong, but the pacing strategy may have led to a slight decline in subsequent running segments.
Segments to Improve:
Now let’s dig into the segments where you both can really turn the tables and improve your performance. Here are the areas that stood out as needing some serious attention:
- Sandbag Lunges (00:03:30) – This was a significant 00:30 slower than average. To improve this, focus on developing your leg strength and core stability. Consider incorporating weighted walking lunges and Bulgarian split squats into your routine. Aim for 3-4 sets of 10-12 reps per leg, and don’t forget to engage your core!
- Sled Pull (00:03:10) – At 00:23 slower than average, there’s potential here. Work on your grip strength and overall pulling power. Use resistance bands for assisted sled pulls and add in deadlifts and bent-over rows to boost your back and leg strength. 3-4 sets of 6-8 reps should help you build the strength you need.
- Burpees Broad Jump (00:02:39) – Slower by 00:06 than average, let’s crank up your explosive power. Incorporate box jumps and burpee variations into your training. Aim for 4 sets of 10-15 reps, focusing on explosiveness and quick transitions.
- Sled Push (00:01:46) – 00:12 slower than average suggests a need for power and speed. Work on pushing heavier sleds for short distances (10-20m) with full recovery between sets. This will build the strength and endurance needed for optimal performance.
For all these segments, focus on maintaining good form. For instance, during sandbag lunges, keep your chest up and drive through your heels. In sled pushes, keep your back straight and engage your core. Remember, form is key – bad form is like trying to run a marathon with flip-flops on!
Race Strategies:
Now that we’ve covered the improvements, let’s talk strategy for your next race:
- Pacing: Start strong but not too strong! You want to avoid burning out. Keep the first run at a solid pace, but save a little for the later segments. Think of it as a marathon, not a sprint – unless it’s a sprint marathon, which doesn’t exist!
- Transitions: Your Roxzone time of 00:03:30 was faster than average (01:39). That’s great! Keep that momentum going. However, use those transitions wisely. Practice quick changes between exercises in training to mimic race conditions. This will help you flow through the transitions with ease.
- Breathing Techniques: During strength segments, focus on your breathing. Inhale during the exertion and exhale during recovery. This will help you maintain energy and keep your heart rate in check.
- Mindset: Remember, the pain you feel today is the strength you’ll feel tomorrow. Stay positive and keep pushing through those tough moments. Channel your inner Goggins – “You are only going to be as good as you want to be.”
Conclusion:
Kyei and Badley, you’ve got the foundation to become even stronger competitors in Hyrox. With some targeted training and strategic adjustments, you’ll be crushing your next event. Remember, every rep counts, and every drop of sweat is a step closer to your goals. Keep pushing, stay motivated, and enjoy the journey – after all, if it doesn’t challenge you, it doesn’t change you! You guys got this! 💥🏆
Let’s turn those weaknesses into strengths and hit that next race with power and purpose. I’m here to help you every step of the way. Stay strong, and let’s crush those goals together! - The Rox-Coach