Meredith Mallory, Motto Allison Hyrox Result

Overall Performance:

Meredith Mallory and Motto Allison, you both absolutely crushed it out there at the 2024 Houston Hyrox event! With an impressive overall time of 01:05:25, landing in the top 1% of 207 athletes and clinching the top spot in your age group is no small feat. Talk about a power duo! 💪

Now, let’s break it down a bit. Your pacing was interesting—while you kicked off strong with an impressive first running segment, you started to slow down in the latter half. This indicates that you might have started too fast, which can happen when adrenaline is pumping. It’s a classic case of “the tortoise and the hare,” but thankfully you both were more like the tortoise who sprints at the start and then takes it easy—still a podium finish! Your overall running time was 00:40:29, which is about 02:52 slower than average. This suggests that you may have a slightly stronger running profile, but there’s room to improve that transition into strength exercises.

Segments to Improve:

Let's dive into the segments that could use a little TLC. Here are some key areas to focus on:

• Running 3 (00:05:12, 27s slower than average) - This is a significant time loss. To improve, work on your endurance and pacing strategies. Incorporate longer tempo runs into your training, aiming for a pace that feels sustainable for longer distances. Consider adding hill sprints once a week to build up strength and improve your cardiovascular efficiency.
• Running 4 (00:05:18, 33s slower than average) - Similar to Running 3, this indicates fatigue setting in. Focus on your mental toughness here. Try using interval training with a mix of fast and slow paces. A good drill is the “Fartlek,” where you alternate between sprinting and jogging. This will help you manage your effort better in the race.
• Roxzone (00:03:36, 47s faster than average) - You’ve got a great transition time, which is critical! However, let’s not get too comfortable here. To maintain your speed, practice quick transitions in your training. Set up mock Hyrox scenarios where you go from running to exercises and back quickly. Incorporate agility drills to enhance your foot speed and efficiency.
• Farmers Carry (00:01:35, 4s slower than average) - This segment could be a hidden gem for improvement. Strength training is key. Add heavy carries to your weekly routine—carry kettlebells or dumbbells for distance to build grip strength and stability. Also, core exercises like planks and rotational movements will support your overall strength and endurance.

Race Strategies:

Here are a few strategies to consider during your next race:

• Pacing: Start strong but controlled. Aim for a consistent pace that you can maintain throughout the event. Use your first run segment as a warm-up to gauge your speed for the next ones.
• Breathing Techniques: Focus on your breathing during transitions. A quick breath pattern can help stabilize your heart rate and prepare you for the next exercise.
• Fueling: Make sure you’re fueling properly before the event. A mix of carbs and protein a few hours before race time can do wonders. Think of it as putting premium gas in your performance engine!
• Visualization: Before the race, visualize yourself doing each segment successfully. This mental preparation can boost your confidence and help you stay focused during the race.

Conclusion:

Meredith and Motto, you’ve shown that hard work pays off, and you’ve got what it takes to be even better! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” — Rocky Balboa. Keep pushing those limits, and don’t forget to enjoy the journey. Your next race is just around the corner, and with focused training, you'll be unstoppable! 💥 Keep that fire burning and let’s get ready to take it to the next level. You both have the heart of champions, so let’s get after it!

Keep crushing it,

The Rox-Coach