Kerry Gallagher, Sandie Pow Hyrox Result

Overall Performance:

Kerry and Sandie, congrats on an incredible performance at the 2024 Glasgow Hyrox! Finishing with an overall time of 01:16:49 puts you in the top 13% of all athletes and the top 9% of your age group. That's no small feat! 💥 Your total running time of 00:40:45 was 03:47 faster than average, showcasing that you have a solid runner profile. However, your pacing indicates that you might have started a bit too fast in the first running segment, which can lead to a build-up of fatigue later in the race. Remember, it’s a marathon, not a sprint—unless you’re sprinting a marathon, then it’s a different kind of madness! 🏃‍♀️💨

Segments to Improve:

• Rowing (00:08:29): This was your most significant slowdown, ranking in the 100th percentile. To improve here, focus on your rowing technique. Incorporate specific drills such as:
  • High-Intensity Rowing Intervals: 30 seconds of all-out effort followed by 30 seconds of rest—repeat for 10 rounds.
  • Rowing Technique Drills: Focus on your catch, drive, finish, and recovery phases. Practice slow, controlled strokes to enhance form.
• Sandbag Lunges (00:03:45): This segment ranked at the 59th percentile. To boost strength and endurance here:
  • Weighted Lunges: Perform 4 sets of 10-12 reps per leg with a sandbag, focusing on form and steady pace.
  • Split Squat Jumps: 3 sets of 8-10 reps. This will help build explosive power.
• Sled Pull (00:04:00): Slower than average, ranking in the 47th percentile. To work on this:
  • Sled Drags: Incorporate heavy sled pulls into your training. Aim for 4 sets of 20-30 meters.
  • Core Strengthening: Plank variations and rotational exercises will improve your stability and power during the drag.
• Wall Balls (00:03:34): Another segment needing improvement, at the 47th percentile. To enhance performance:
  • Wall Ball Intervals: 10 sets of 10-15 reps at a fast pace, focusing on form and rhythm.
  • Squat Variations: Back squats and front squats to improve leg strength will translate to better wall ball performance.
• Sled Push (00:01:50): Ranking at the 59th percentile. To improve this:
  • Weighted Pushes: Practice pushing a sled with progressive weights, aiming for short distances with maximum effort.
  • Leg Strengthening Exercises: Focus on squats, lunges, and deadlifts to build the necessary strength for effective sled pushes.

Race Strategies:

During the race, pacing is crucial. Start at a comfortable pace that allows for a strong finish. Keep an eye on your heart rate, and don’t let your adrenaline take you too far out of your comfort zone early on. Also, utilize your transitions wisely; practice quick changes between exercises to minimize your roxzone time. A good rule of thumb is to aim for a transition time under 5 minutes! Remember, every second counts—just like the time it takes to eat a donut after your workout (priorities, right?). 🍩

Conclusion:

Kerry and Sandie, you’ve already proven that you have the endurance and running capability to excel in Hyrox. Focus on the areas outlined above, and remember that every training session is an opportunity to get stronger. As David Goggins says, “You will never reach your destination if you stop and throw stones at every dog that barks.” Keep pushing forward, stay committed, and let’s turn those weaknesses into strengths! 💪

Keep laughing, stay motivated, and let’s crush those next goals together! Remember, the only bad workout is the one you didn’t do. Now, let’s get to work! The Rox-Coach is here for you!