Elaine Coleridgesmith, Sandra Clark Hyrox Result

Overall Performance:

Elaine and Sandra, you've tackled the 2023 London Hyrox with a commendable spirit! Finishing 1094 overall and taking the 3rd spot in your age group is no small feat—so give yourselves a round of applause! 👏 Your overall time of 02:13:22 reflects a solid performance, especially with a total running time that was a speedy 10:15 faster than average. Clearly, you both have a runner's spirit, and it shows! However, we can't ignore some segments where you lost valuable time that could have pushed you even higher in the ranks.

Looking at your pacing, it seems you started off strong with a best lap of 6:25 in Running 1, which is fantastic! But then, as the race progressed, your pace started to fluctuate, especially in the later running segments. This indicates that while you’re great at running, some of the strength-based exercises might have affected your endurance and pacing. You’re a hybrid athlete, but we can work on balancing that strength with your impressive running capability.

Segments to Improve:

• Sandbag Lunges (00:09:03): This segment was particularly challenging, costing you precious time. Focus on your form—keep your chest up and engage your core. Consider doing weighted lunges and high-rep bodyweight lunges in your training. Try incorporating “Walking Lunges with Rotation” to boost core stability and strength under load.
• Burpees Broad Jump (00:08:27): Seems like the burpees were a bit too leisurely! To sharpen your speed, practice “Burpee Box Jumps”. Start with a burpee, then jump onto a box to increase explosiveness. Aim for 3 sets of 10 reps. It’ll help you get used to the transition from burpees to jumps, making you feel like a ninja on race day! 🥷
• Sled Pull (00:07:45): This was a major slowdown. Incorporate “Sled Dragging” into your training at various distances. Start with lighter weights and progressively increase. Focus on maintaining a steady pace and good form throughout. Remember, you’re not just pulling a sled; you’re pulling yourself closer to victory! 🏆
• Wall Balls (00:06:58): Timing here suggests a need for better technique. When performing wall balls, ensure that you’re squatting deeply and driving through your heels. Practice with a heavy medicine ball and aim for higher repetitions in shorter intervals—try 10 rounds of 10 reps with minimal rest.
• Roxzone (00:13:08): This transition time indicates you may need to work on your overall fitness and efficiency. Practice quick transitions in your training sessions. Use a stopwatch to time your transitions between exercises, aiming to reduce that time significantly. Think of it as a mini-race within the race! 🏃‍♀️💨

Race Strategies:

• Pacing: Start strong but not too strong! Keep an eye on your heart rate in the early laps. You want to conserve enough energy for the latter half of the race. If you can maintain a steady pace, you’ll crush those final running segments!
• Transitions: Practice your transitions during training. Set up a mini-Hyrox at your gym and time how fast you can move from one exercise to another. The goal is to be as efficient as a well-oiled machine—after all, time is precious!
• Team Communication: Since you’re racing doubles, communicate well with each other. Use hand signals or quick shouts to ensure both of you are synced during transitions and know when to push harder or pull back.
• Nutrition: Make sure to have a solid nutrition plan leading up to race day. Hydration is key, and consider a carb-loading strategy to fuel those runs! If you feel great, you’ll race great!
• Positive Mindset: Keep your head in the game! Remember, every second counts, and a positive mindset can make all the difference. As David Goggins says, “It’s not about the pain. It’s about how you respond to the pain.” 💥

Conclusion:

Elaine and Sandra, you’ve got the heart and the hustle! Your results show you have what it takes to be in the top ranks—even if it sometimes feels like you’re running through molasses. With focused training on those lagging segments, you’ll not only improve your time but also your enjoyment of the race. Remember to laugh through the pain, because hey, if it’s not fun, you’re doing it wrong! 😄

Keep pushing yourselves, and let’s turn those weaknesses into strengths. Every drop of sweat is just a reminder of how hard you’re working towards greatness. Now get out there and give it your all! You’ve got this!

Stay strong, stay motivated, and keep crushing it!

— The Rox-Coach 💪