Ishbel Softley, Joanne Anderson Hyrox Result

Overall Performance:

Ishbel and Joanne, you both crushed it in the 2024 Manchester Hyrox with a combined time of 01:23:56, placing you in the top 53% of a competitive field. That’s no small feat! 💪 Your rank of 84th in the 40-49 age group shows that you’re well within the game, but there’s room to level up. One standout highlight is your performance on the Ski Erg and Rowing, where you both excelled, showcasing your strength and stamina. But let’s get real about your pacing. Your overall running time of 00:53:21 was 4:59 slower than the average, indicating that you might need to work on your endurance and pacing strategy. It looks like you're more of a strength athlete right now, and that's perfectly fine—every Hyrox competitor needs that hybrid edge! 🏆

Segments to Improve:

Now, let's dig deeper into the segments that need your attention:

• Running 2 (00:06:17, 29 seconds slower than average) - This segment is a critical one, and it’s where you lost some momentum. Consider incorporating interval training to help build both speed and endurance. Try doing 5-6 x 400m at a pace slightly faster than your race pace, with 1:30 rest in between.
• Running 4 (00:06:50, 45 seconds slower than average) - This indicates fatigue setting in, and it's a common area where runners struggle. Implementing longer tempo runs (20-30 minutes at a challenging but sustainable pace) will help build your endurance. Also, practice running off the sled or after strength exercises to simulate race conditions.
• Roxzone (00:08:09, 1:01 slower than average) - This is a crucial segment that reflects your transition time. To improve here, practice quick transitions between exercises during your training. Set a timer and aim to switch from one exercise to another in under 30 seconds. Incorporate drills that focus on quick changes in direction and movement to enhance your efficiency.
• Running 5 (00:06:54, 43 seconds slower than average) - This follows a series of strength exercises, indicating a need for improved running endurance after exertion. Work on brick workouts where you alternate between running and strength exercises. For example, run for 10 minutes, then do a set of squats or lunges, and then run again. This helps simulate race fatigue.

Race Strategies:

Now that we know where to focus, let’s talk strategies:

• Pacing: Start with a strong but controlled pace. Your first lap was slightly slower than the average. You want to avoid going out too fast and burning out. Keep it around 80% effort on the first lap, then gradually increase as you feel comfortable.
• Hydration and Nutrition: Ensure you’re properly fueled before the race. A good mix of carbs and protein can help you maintain energy levels. Consider a hydration strategy that involves sipping water or an electrolyte drink every couple of laps.
• Transition Efficiency: During the race, visualize your transitions. As you complete each exercise, think about what’s next. Having a mental checklist will help you stay focused and prepare for the upcoming challenge.
• Mindset: Remember, “You are not finished when you are tired; you are finished when you are done.” Embrace the grind and push through the discomfort. Use the crowd’s energy to your advantage; let their cheers fuel you!

Conclusion:

Ishbel and Joanne, your determination and grit are evident in your performance. Now it’s time to sharpen those weaknesses into strengths. Here’s your challenge: embrace the journey ahead! Set specific goals for each training session. Remember, “The only easy day was yesterday.” Keep pushing your limits, and don't forget to enjoy the process. Celebrate those little victories along the way—because those add up! And who knows? The next race could see you both climbing even higher in the rankings! 💥

Stay relentless, stay focused, and most importantly, keep smiling through the sweat. I’m here cheering for you, ready to help you unlock your full potential. You got this! - The Rox-Coach