Alli Kelly, Elizabeth Whapham, Joanne Lloyd, Lisa Screech Hyrox Result

Overall Performance:

First off, let’s give a huge shoutout to Kelly, Alli, Whapham, and Lloyd! You ladies rocked it out there in Manchester! Finishing 4th overall in the HYROX TEAM RELAY Women’s category is no small feat, especially in a competitive field of 18 athletes. With a total time of 01:13:20, you all showed incredible grit and teamwork. 💪

Now, diving into the details, your total running time of 39:59 shows that you have a strong running foundation, but it’s 02:20 slower than the average. This indicates that you may need to fine-tune your running segments to ensure you’re not losing time there. Your best lap was 4:21, which is solid, but considering pacing, it seems like you started a bit too fast on Running 1. You hit a 4:21, which is great, but from there, you saw a gradual decline in your running speed. This suggests that while you have the potential, your pacing strategy could use some work. In a Hyrox race, it’s about finding that sweet spot where you can push hard yet sustain it. Your profile leans toward a hybrid athlete, so let’s harness that strength and build on it!

Segments to Improve:

• Burpees Broad Jump: Clocking in at 4:56, this segment was a definite time sink, slower by 58 seconds compared to the average. To improve this, focus on explosive power and endurance with drills like burpee box jumps and alternating broad jumps. Aim to incorporate a circuit that includes 3 rounds of 10 burpees followed by 10 broad jumps, resting only as needed to maintain form.
• Sandbag Lunges: At 3:46, this was another segment needing attention, slower by 19 seconds. Incorporate weighted lunges into your routine, focusing on form and depth. Try doing walking lunges with a kettlebell or sandbag for 4 sets of 10 reps each leg. Also, add some tempo lunges where you lower slowly to really build strength through the movement.
• Ski Erg: You were 12 seconds slower than average at 5:09. Focus on your technique here. Incorporate interval training on the Ski Erg, alternating between 20 seconds of max effort and 40 seconds of recovery. This will help build both strength and endurance. Aim for 5 sets to start.
• Farmers Carry: At 1:51, you were faster than average but still room to grow. Add variations to include overhead carries and single-arm carries to develop grip strength and core stability. Aim for 3 sets of 50 meters with each variation.

Remember, the goal here is to turn weaknesses into strengths, and with some focused training, you can shave off those seconds! 🏆

Race Strategies:

• Pacing: Start your race with controlled energy. You want to begin at a pace that feels comfortable but slightly challenging. This means not going all out in Running 1. Aim for a pace that allows you to maintain consistency throughout the race.
• Transition Time: The roxzone time of 5:20 is impressive, but there’s always room for improvement. Practice quick transitions in training. Set up mock transitions between exercises where you have to switch from one to another with minimal downtime. Think of it as a relay, but without the baton—just the sweat! 😂
• Team Dynamics: Communication is key! Make sure you’re strategizing with your teammates before the race. Decide who excels at what and plan your order accordingly. A well-coordinated team can make all the difference!

Conclusion:

Kelly, Alli, Whapham, and Lloyd, you’ve already proven that you have what it takes to compete at a high level. Remember, “The only way to achieve the impossible is to believe it is possible.” — Charles Kingsleigh. Embrace those tough workouts, keep pushing each other, and remember to have fun along the way! We’re not just building athletes; we’re building a community of warriors! 💥

Now get out there, train hard, and let’s turn those weaknesses into strengths! You’ve got this! The Rox-Coach is here to support you all the way!