Sean Kearney, Amy Kearney Hyrox Result

Overall Performance:

Congratulations, Kearney Sean and Kearney Amy! You both finished strong in the 2024 London Hyrox Doubles Mixed event, securing an impressive overall rank of 110 out of 910 athletes, which puts you in the top 12%. Your time of 01:08:07 shows that you have what it takes to compete at a high level. However, there’s always room for improvement, right? 💪

Analyzing your performance, it seems like you both might have started a bit too fast, especially in the first segment. Your running splits indicate that you were 1:11 slower than average in Running 1. This could have set the tone for subsequent segments, leading to a slower overall running time of 39:59, which is 1:27 slower than average. This suggests you may have a stronger running profile, but you need to work on pacing yourself better, especially in the earlier parts of the race.

Additionally, your performance in the strength segments, particularly the Sled Push, was commendable! You were 23 seconds faster than average there, which shows you have the potential to excel in strength-based exercises. However, the Sled Pull and Sandbag Lunges didn’t quite match that intensity. It's time to turn those weaknesses into strengths!

Segments to Improve:

• Sled Pull: You clocked in at 3:46, which was 31 seconds slower than average. To improve this segment, focus on strengthening your posterior chain and grip. Incorporate deadlifts and farmer's walks into your training routine. Aim for 3 sets of 6-8 reps of heavy deadlifts and include grip-specific exercises like towel hangs or plate pinches.
• Sandbag Lunges: At 3:12, you were 23 seconds slower than average. To enhance this, work on your lunge mechanics and leg endurance. Try doing weighted lunges, focusing on depth and balance, for 4 sets of 10-12 reps per leg. Additionally, adding tempo lunges (3 seconds down, 1 second up) can help build strength and control.
• Running Segments: Your total running time indicates a need for improvement, particularly as you were slower than average. To enhance your running efficiency, implement interval training. For instance, do 400m repeats at a pace faster than race pace, with equal rest periods. This will help improve your speed endurance. Also, consider long runs at a conversational pace to build your aerobic base. Aim for a weekly long run that gradually increases in distance.

In the context of running, your pacing in Running 1 was a bit aggressive. To avoid burning out early, consider employing a negative split strategy, where you run the first half of the race at a controlled pace, then gradually increase your speed in the second half. Remember, it's not a sprint; it’s a Hyrox! 🏃‍♂️💨

Race Strategies:

• Pacing: Start the race conservatively. Aim to keep your heart rate in a manageable zone during the first running segment to conserve energy for the strength exercises and subsequent runs.
• Transitions: Your Roxzone time was faster than average, which is great! Keep this momentum by practicing quick transitions in training. Set up mock transitions where you switch between running and strength exercises without resting.
• Mindset: Maintain a positive mental attitude throughout the race. Use mantras like, "I’m strong, I’m capable, I’m unstoppable!" to keep your spirits high. Remember, it’s about pushing your limits and embracing the discomfort.

Conclusion:

Sean and Amy, you have laid down a solid foundation with your performance, but it’s time to elevate your game! Remember, as David Goggins says, “You are stopping you. You are giving up instead of getting hard.” So, dig deep, embrace the grind, and let’s turn those segments into strengths! Your potential is limitless, and I believe in your ability to crush your next Hyrox. Keep pushing, stay focused, and remember to have fun along the way! 💥

The Rox-Coach is here to guide you every step of the way. Let’s get to work! 🏆