Claire Scott, Lucie Dixon Hyrox Result

Overall Performance:

Claire and Lucie, first off, hats off to both of you for conquering the 2024 Glasgow Hyrox competition! Finishing in the top 41% overall and top 33% in your age group is no small feat. You clearly have the grit and determination needed to tackle this grueling race. Your overall time of 01:25:45 shows you’ve got the heart to push through, but let’s break down some key areas for growth.

Looking at your total running time of 00:52:44, it’s evident that running isn’t your strongest suit, being 03:20 slower than average. This means we need to shift gears and focus on enhancing your running endurance and efficiency. Based on your splits, particularly the Running 4 segment where you were 00:31 slower than average, it appears that pacing was slightly off. Starting too fast can be a double-edged sword; it feels great until it doesn’t, right? Think of the race like a marathon, not a sprint—find that sustainable pace!

Overall, you both show potential for hybrid training—balancing running and strength. With a little more focus on your running, particularly after strength exercises, you’ll find that sweet spot where you can maximize both strength and endurance. Remember, as David Goggins says, “You are not going to outwork me.” Let’s get to work!

Segments to Improve:

Now, let’s hone in on the segments that need a little extra love:

• Running 4 (00:06:45): This was one of your slower segments. It’s crucial to maintain that pace throughout the race. Consider incorporating tempo runs into your training, where you practice running at a sustained effort slightly below your threshold pace. This will help you learn to hold on to your speed even when you’re fatigued.
• Wall Balls (00:04:10): With a time that was 00:29 slower than average, we need to work on your explosive strength and endurance here. Focus on perfecting your form—keep your feet shoulder-width apart and your core engaged. Practice sets of 10-15 reps at a consistent pace, gradually increasing your reps as you improve.
• Roxzone (00:05:24): This was faster than average, which is a great sign! But we want to ensure that you’re not just resting too much between exercises. Focus on fluid transitions—practice moving swiftly from one exercise to another. Set a timer and aim for minimal rest during training sessions to mimic race conditions.

Here are some specific drills and techniques for improvement:

• Running Drills: Incorporate interval training, such as 400m repeats at a faster pace, focusing on maintaining form and breathing. Gradually increase the number of repeats as you build endurance.
• Wall Ball Technique: Use a lighter medicine ball to practice your form and speed. Work on your squat depth and throw technique to maximize power while minimizing energy expenditure.
• Transition Drills: Set up a mini-course mimicking the Hyrox layout. Practice moving from one exercise to another with minimal downtime. Time each transition and aim to beat your previous times.

Race Strategies:

As you gear up for your next event, consider these strategies:

• Pacing: Start at a controlled pace, especially during the running segments. You want to feel strong halfway through, not like you just ran a marathon in the first lap!
• Breathing: Use strategic breathing techniques during the running portions to help manage exertion levels. Try inhaling for 3 steps and exhaling for 2 steps to regulate your breath.
• Visualize Success: Before the race, take a moment to visualize each segment. Picture yourself executing each exercise with confidence and speed. This mental preparation can set the stage for physical success.

Conclusion:

Claire and Lucie, you’ve got the heart of a champion. Remember, every race is a learning experience. As Jocko Willink says, “Discipline equals freedom.” By focusing on these areas for improvement, you’ll set yourselves up for even greater success in your next race. Keep pushing your limits, stay committed, and most importantly, have fun with it! 💪💥

Now go out there and give it your all—because when you challenge yourself, you grow! And who knows, maybe next time you’ll have a new personal best to brag about. Remember, the only bad workout is the one that didn’t happen. Let’s crush it next time! 🏆

Keep grinding,

The Rox-Coach