Anné Engelbrecht, Paul Myburgh Hyrox Result

Overall Performance:

Engelbrecht Anné and Myburgh Paul, you crushed it out there at the 2024 Rotterdam Hyrox! Finishing in an overall time of 01:18:46 places you in the top 35% of 526 athletes, and 96th in your age group—solid work! Your performance is a testament to your hard training and determination. 💪

However, let's dive deeper into your race. Overall, your total running time of 00:48:23 is 03:41 slower than average, indicating that you might have a stronger running profile than your overall performance suggests. Your pacing seems to have started out a bit too slow during the first segment, which can set the tone for the rest of the race. Remember, you’re not a tortoise in a race against a hare; you’re here to compete! 🐢💨

Segments to Improve:

Here are some segments that really stood out as areas for improvement:

• Running 1: 00:06:04 (00:51 slower than average) - You started a bit too conservatively here. A stronger start can help you gain momentum.
• Running 3: 00:06:11 (00:36 slower than average) - This indicates potential fatigue setting in after the sled push; we want to address that.
• Running 4: 00:06:22 (00:46 slower than average) - Clearly, this was a tough segment for you. It’s vital to work on maintaining speed even when fatigue kicks in.
• Roxzone: 00:06:04 (00:21 faster than average) - Great job here; a quicker transition can really boost your overall time. Let's aim for even faster transitions.

To tackle these challenges, let’s incorporate some targeted drills:

• Pacing Drills: Incorporate interval training. Try 4x800m at your target race pace (about 5:30) with 2-minute rest intervals. This will help you find and maintain your pace without burning out too early.
• Endurance Runs: Aim for one long run a week, gradually increasing the distance. This builds stamina and helps you maintain pace as the race progresses.
• Sled Push/Pull Training: Implement heavier sled work into your routine, focusing on short, heavy pushes followed by quick-paced runs. This simulates the fatigue from the actual race and helps improve recovery speed post-exercise.
• Running Form Drills: Work on your running form with drills like high knees and butt kicks during your warm-up. This keeps your running efficient even as fatigue sets in.
• Transition Practice: During your training, practice quick transitions between exercises. Time yourself; aim for a 5-10 second transition window. Visualize moving like a gazelle, not a sloth! 🦒

Race Strategies:

Implement these strategies in your next race:

• Warm-Up: Get your heart rate up with dynamic stretches and light jogging to prepare your body for the intensity ahead.
• Mind Your Pacing: Start strong but controlled. Aim for your target pace right out of the gate, rather than easing into it. The first few minutes can set the tone for the rest of your race.
• Focus on Breathing: Keep your breathing steady, especially during the heavy lifting and high-intensity segments. This will help prevent fatigue from creeping in too early.
• Stay Hydrated: Don’t underestimate the power of hydration. A quick sip during transitions can make a difference in performance. Think of it like fueling a race car; you don’t want to run out of gas! 🏎️

Conclusion:

Engelbrecht, Myburgh, you both showed grit and determination, but there’s always room to grow and improve. Remember, as David Goggins says, “You are not going to like what you see. You are going to have to do some work to get where you want to be.” Embrace the challenge! 💥

Keep pushing your limits. Each workout, each race is an opportunity to learn and grow. Focus on those segments, refine your strategies, and remember that every second counts. You’ve got this! Now go out there and show them what you’re made of! 🏆

Let’s get after it! This is The Rox-Coach, and I’m here to help you unleash your full potential! 💪