Liam Winstanley, Stephen Zeiderman Hyrox Result

Overall Performance:

Liam and Stephen, first off, huge respect for putting yourself out there in the 2024 Manchester Hyrox! Finishing 223rd overall is no small feat, especially in such a competitive field of 548 athletes. You guys are in the top 40%, and that’s something to be proud of! Your overall time of 01:09:26 shows that you’ve got a solid foundation to build on, but we've got some areas to tweak to really enhance your performance.

Now, let’s talk about pacing. Liam, starting out with a blazing 4:25 lap is impressive—just remember that sometimes being a sprinter in a marathon can leave you gasping for air later on. You kicked things off too fast, which may have contributed to the slower splits later in the race. Your total running time of 40:38 shows that running isn't your weak spot, but you might want to work on your strength to balance it out. Stephen, your transitions could use a bit of a turbo charge, as indicated by the Roxzone time. You guys are more hybrid athletes, but let’s sharpen those edges a bit!

Segments to Improve:

• Rowing: 00:04:36 (68 Percentile Rank)
• Sled Push: 00:01:49 (65 Percentile Rank)
• Total Running Time: 00:40:38 (00:48 slower than average)

First up, let’s tackle that rowing segment. Rowing is about technique as much as it is about strength. Your time suggests that you may not be maximizing your power output. Here’s how to improve:

• Technique Drills: Focus on the catch, drive, and finish phases of the rowing stroke. Spend time on the ergometer practicing these phases, ensuring a strong leg drive and a quick recovery.
• Interval Training: Incorporate pyramid intervals on the rower—30 seconds hard, 30 seconds easy, then 1 minute hard, 1 minute easy, and so forth. This builds both aerobic capacity and power.
• Strength Training: Add deadlifts and bent-over rows to your regimen to build the essential muscles used in rowing.

Now, onto the sled push. You’re almost there, but let's dig deeper:

• Progressive Overload: Increase the weight gradually during your sled pushes. Aim for a heavier sled once a week to build strength.
• Technique Focus: Lower your hips and keep your core engaged. Practice pushing with your legs rather than your back to maintain power throughout the push.
• Conditioning Work: Combine sled pushes with short sprints. Push the sled, then sprint to recover. This simulates race conditions and will improve your endurance for this segment.

Lastly, let’s refine that running time. You’ve got speed, but let’s work on endurance and strength:

• Long Runs: Incorporate a weekly long run at a steady pace to build your aerobic base. This can help you maintain speed over longer distances.
• Hill Sprints: Find a hill and sprint up it. The resistance will help build strength in your legs for better performance on flat ground.
• Strength Training: Include squats and lunges in your routine to build the lower body strength necessary for running efficiency.

Race Strategies:

• Pacing: Start strong, but ease into it. Aim for a pace that feels sustainable through the first half, then gradually increase your intensity based on how you feel.
• Transition Times: Practice your transitions in training. Make them as quick as a cheetah on roller skates! Train to switch from one exercise to another without losing momentum.
• Mindset: Use visualization techniques before the race. Picture each segment, how you’ll tackle it, and how you’ll feel crossing that finish line. Remember, “You’re not here to be average, you’re here to be awesome.”

Conclusion:

Great job, Liam and Stephen! You’ve got a solid base to build on, and I’m excited to see how you can sharpen those skills. Remember, improvement doesn’t come from comfort. It comes from pushing your limits and breaking through barriers. As David Goggins says, “You are not going to find your limits, you are going to create them.” So get out there, put in the work, and let’s elevate your game to the next level! 💪🏆

Keep pushing, keep grinding, and let’s make those weaknesses your strengths. The Rox-Coach is here to help you every step of the way! 💥