Lauren Weeks, Victoria Brickert, Heber Cannon, Gio Benitez Hyrox Result

Overall Performance:

Lauren, Victoria, Heber, and Gio, you rocked the 2024 Houston Hyrox Team Relay! Finishing 10th overall puts you in the top 29% of 34 athletes—serious kudos for that! Your total time of 1:15:20 showcases a solid effort, especially with a total running time of 35:41, which is 2:11 faster than average. Clearly, you have a running profile that shines bright! Your best running lap of 3:26 shows you know how to move those legs when the clock is ticking. However, it looks like your pacing could use a bit of tweaking; those first few runs were a tad on the slower side, indicating you might have started a little too conservatively compared to your explosive potential. Remember, you’re not just racing against the clock; you’re racing against your own limits. Let’s break those down and find those hidden gears! 🚀

Segments to Improve:

Now, let’s dig into the segments where you can crank it up a notch. The sled push, sled pull, and rowing segments stand out as key areas for improvement. Here’s the detailed breakdown:

• Sled Push (00:06:47) - 99 Percentile Rank: Yikes! This is a tough one, but it’s not insurmountable. Focus on building leg strength and power. Incorporate these exercises:
• Heavy sled pushes: Start with lighter weights to perfect your form, then gradually increase the load.
• Squats and lunges: These will build the foundational strength needed for those pushes.
• Progressive overload: Aim to increase your weights each week to continually challenge your muscles.
• Sled Pull (00:05:20) - 73 Percentile Rank: Similar to the sled push, this one requires you to channel your inner beast! Strength training will pay off here too:
• Resistance band pulls: Attach bands to a sturdy surface and perform pulls to mimic the sled motion and build pulling strength.
• Deadlifts: These will enhance your posterior chain strength which is crucial for pulling.
• Core work: A strong core stabilizes your body during the pull, so planks and rotational exercises are key!
• Rowing (00:05:04) - 68 Percentile Rank: It’s time to show that rower who’s boss! Here’s how to improve:
• Technique drills: Focus on your form to maximize power output. Work on the catch, drive, and finish phases of your stroke.
• Interval training: Incorporate high-intensity intervals on the rower—row hard for 500m, then rest for a minute. Repeat!
• Endurance rows: Long, steady-state rows at a moderate pace will build your aerobic capacity.

Race Strategies:

Now that we’ve identified the areas to enhance, let’s talk strategy! Here are a few tips to implement during your next race:

• Pacing: Start with a solid, controlled pace. Don’t go all out on the first run; instead, aim for a tempo that allows you to maintain energy for the later segments.
• Transitions: Work on your transition speed! The roxzone of 9:05 is a significant area for improvement. Create a ‘transition routine’ to streamline your movements—practice moving quickly from one exercise to the next.
• Team Dynamics: Communicate effectively with your teammates during the race. A well-synced team can make or break your performance, especially during the transitions and exercises.
• Stay Hydrated: Don’t underestimate the power of hydration. Keep your body fueled and ready to go!

Conclusion:

You’ve got what it takes to elevate your performance, and remember, “What matters is not the size of the dog in the fight, but the size of the fight in the dog.” (Thanks, Mark Twain!) Keep pushing those boundaries, and let’s transform those weaknesses into strengths. You’re just getting started, and the best is yet to come! 💪

Now, get out there and show that sled who’s boss. And remember, every time you think about quitting, think about why you started. Keep grinding, team! The Rox-Coach believes in you! 💥🏆