Overall Performance:
Ricketts Lauren and Carroll Emma, you two absolutely crushed it at the 2023 Dublin Hyrox event! Finishing 22nd overall out of 352 athletes and 9th in your age group puts you in the top 8%âthatâs a testament to your hard work and determination! đ Your overall time of 01:13:53 is impressive, especially with a total running time of 00:41:32, which is 01:10 faster than average. Clearly, you both have a runnerâs edge, but there are areas where we can tighten up and maximize your performance even more.
Let's talk pacing: your first running segment was a solid start, clocking in at 00:03:13âan impressive 1:42 faster than average! While thatâs a fantastic way to kick off the race, it might have set a challenging tone for the latter segments. In Hyrox, itâs not about who gets out of the gates fastest; itâs about who can keep that engine running without burning out. Think of it like a marathon, not a sprintâunless youâre sprinting for the last 100 meters, then all bets are off! đââïžđš
Your performance suggests a hybrid athlete profile, favoring running over strength, so letâs capitalize on that while improving the strength elements to create a well-rounded powerhouse duo. Remember, âItâs not about being the best; itâs about being better than you were yesterday.â - David Goggins.
Segments to Improve:
Now, letâs dive into the segments where thereâs room for improvement. Your focus should be on the following:
- Burpees Broad Jump: 00:04:14 (00:59 slower than average)
- Sled Pull: 00:04:26 (00:52 slower than average)
- Sandbag Lunges: 00:03:16 (00:14 slower than average)
- Sled Push: 00:01:45 (00:09 slower than average)
- Rowing: 00:04:58 (00:10 slower than average)
Letâs transform these weaknesses into strengths!
- Burpees Broad Jump: This segment can take a toll on your cardio and strength. Focus on a high-rep burpee workout to build endurance and explosiveness. Try doing sets of 10 burpees into a broad jump for 5 rounds, resting only 1 minute in between. Form is crucial! Make sure you land softly to save those kneesâremember, they need to carry you through a few more laps!
- Sled Pull: To improve your sled pull, incorporate resistance bands into your training. Practice pulling against resistance bands with a focus on maintaining steady form. Aim for 4 sets of 20 meters, pushing your limits each time. Also, consider heavy farmerâs walks to build the grip strength and core stability needed for this segment.
- Sandbag Lunges: Lunges are your friends! Work on dynamic lunges with a sandbag, performing 3 sets of 10 lunges per leg. Incorporate pauses at the bottom of each lunge to build strength and control. As you get stronger, increase the weight of the sandbag. Donât forget to shout âI am a lunge machine!â at the top of your lungsâjust kidding, but the motivation helps! đȘ
- Sled Push: Heavy sled pushes can make a significant difference. Include this in your weekly routine with 5 sets of 20 meters at max effort. Focus on driving with your legs rather than your back. The lower you go, the better your power transfer. Also, practice pushing the sled at a higher cadence; this will help you maintain speed without losing power.
- Rowing: To enhance your rowing performance, work on your stroke technique. Focus on long, powerful strokes rather than short choppy ones. Consider interval training on the rower: 20 seconds of all-out effort followed by 40 seconds of recovery, repeating for 10 rounds. Itâs like rowing but with a side of pain and determination, just how we like it!
Race Strategies:
As you prepare for your next Hyrox, consider these strategies to maximize your performance:
- Pacing: Start strong, but not too strong! Aim to hit your target pace without going into the red zone too early. Find a rhythm that matches your fitness level and stick with it.
- Transitions: Your Roxzone time was an area where you lost some precious seconds. Practice your transitions in trainingâset up mock transitions between exercises and time yourself. Think of it as a pit stop in a raceâquick and efficient!
- Mindset: Keep your mental game strong. Visualize your performance before the race. Picture yourself nailing each segment, especially those you want to improve. As Goggins says, âYouâre not gonna always be motivated. You got to learn to be disciplined.â
Conclusion:
Lauren and Emma, youâve already proven that you have what it takes to compete at a high level in Hyrox. Now, letâs take that momentum and channel it into these areas for improvement. Remember, every athlete has their ups and downsâit's about learning and adapting. Keep training hard, stay disciplined, and donât forget to have fun along the way! After all, âThe only easy day was yesterday.â
Embrace the grind, and letâs get after it! Youâve got this! đ„ Remember, Iâm here for you as The Rox-Coach, so letâs keep pushing those limits together!