A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Pajak Morgane and Jako Laura! First off, huge congratulations on your performance in the 2024 Bilbao Hyrox competition! Finishing 21st overall out of 198 athletes and 8th in your age group is no small feat—you're in the top 10% and top 8%, respectively! Talk about making waves! 🌊
Your overall time of 01:12:36 is impressive, especially with a total running time of 00:41:24, which is 35 seconds faster than average. This shows that you both have a strong runner's profile, which is great for the endurance aspect of Hyrox. However, we need to dial in on some of those strength segments to keep the momentum going throughout the competition.
Now, let's talk about pacing. You started strong with your first running segment at 00:04:27, which was 20 seconds faster than average. While a strong start can set the tone, be cautious not to burn out early. You maintained a solid pace through the second run, but there are a couple of segments where things slowed down a bit, especially after some strength exercises. This suggests that while you both excel at running, there are areas that need attention to ensure that your endurance and strength can work together seamlessly.
Segments to Improve:
Looking closely at the segments, here are the key areas where we can turn weaknesses into strengths:
- Sled Pull (00:04:10) - 54th Percentile
This was one of the slower segments. To improve, focus on developing your upper body and core strength. Incorporate sled pulls into your training, but also add in exercises like pull-ups, bent-over rows, and deadlifts. Work on your form, ensuring your shoulders are engaged and your back is straight. You want to pull that sled like it's your best friend's car stuck in the snow—give it all you’ve got!
- Sandbag Lunges (00:03:16) - 33rd Percentile
These can be brutal! To tackle this exercise, practice your lunges with varying weights. Focus on your form—keep your knee aligned over your ankle and your chest up. Incorporate walking lunges and weighted step-ups to build strength and endurance. Remember, every lunge takes you one step closer to the finish line, and nobody wants to be left in the dust!
- Ski Erg (00:04:40) - 49th Percentile
To enhance your Ski Erg performance, work on your upper body endurance. Try interval training on the Ski Erg and focus on your technique—drive through your legs, engage your core, and pull with your arms. Incorporate cable rows and push-ups into your routine to build the muscles you need. Remember, if your arms are feeling like spaghetti, it’s time to check your form!
- Roxzone (00:05:25) - 15th Percentile
Transition times can be the difference between victory and defeat. To improve your roxzone, practice quick transitions in your training. Use a stopwatch to time yourself moving from one exercise to another. The goal is to minimize rest while maximizing efficiency. Think of it as a relay race—every second counts! 🏃♀️
Race Strategies:
Here are some strategies to implement during the race for better performance:
- Pacing: Start strong, but not too strong. Aim to maintain a consistent pace, especially during the first two runs. This will help conserve energy for the strength segments that follow.
- Focus on Breathing: During the strength exercises, maintain controlled breathing. This will help with endurance and keep your heart rate in check.
- Mindset: Remember, Hyrox is as much about mental toughness as it is about physical ability. Visualize each segment before you hit it, and remind yourself that you are capable of overcoming any challenge that comes your way.
- Teamwork: In a doubles format, communicate with each other throughout the race. Encourage each other, share pacing strategies, and remind each other to stay focused. A good teammate is like a good training partner—always pushing you to be better!
Conclusion:
In closing, Pajak and Jako, you both showed incredible strength and endurance at the Bilbao Hyrox. You've got the heart of a lion and the legs of a gazelle, but remember: it’s about finding that balance between strength and endurance. As David Goggins says, "You are not going to find yourself until you face the truth." So let’s get to work and face those areas that need improvement head-on!
Keep pushing your limits, train smart, and remember—every time you think you can’t go any further, that’s just your brain trying to protect you from greatness. Let’s crush those next races! 💪💥
Yours in fitness,
The Rox-Coach