Nick Lodge, Finley Lodge Hyrox Result

Overall Performance:

Nick and Finley, first off, let’s take a moment to appreciate that you finished in the top 14% of nearly 1,000 athletes! That’s no small feat, and it shows that you’ve got the grit and determination to compete at a high level. Your overall time of 1:03:50 is solid, and while there are areas for improvement, it reflects a strong effort across the board.

Looking at your pacing, it seems like you may have started off a bit slower than average on the first running segment. This can set a tone for the rest of the race, and while it’s important to conserve energy, you don’t want to leave too much in the tank when you cross that finish line. Your total running time was 37:24, which is slower than the average by about a minute. This suggests you may have a stronger running profile, but it’s time to focus more on the strength elements to balance out those strengths and weaknesses.

The combination of running and strength in Hyrox demands a hybrid approach to training. You’ve got the potential to enhance your performance by addressing both the running speed and the strength components, especially since your best running lap of 3:36 indicates you can push harder when it matters. Let’s dig into those segments that need some extra love!

Segments to Improve:

• Rowing: At 4:29, you were 20 seconds slower than average. Rowing is all about technique and power application. Focus on:
• Drills: Incorporate high-intensity interval training (HIIT) on the rower. Try 30 seconds on, 30 seconds off for 10 rounds. This will boost your power output and help you find a rhythm.
• Technique: Ensure you’re engaging your core and legs effectively. Work with a coach if possible to refine your form.
• Strength: Add deadlifts to your routine to build the posterior chain strength needed for powerful rowing strokes.
• Sandbag Lunges: At 3:04, you were 12 seconds slower than average. This segment can be a real game-changer if improved:
• Drills: Incorporate weighted lunges into your training. Use a sandbag or a barbell, and focus on maintaining proper form—keep your front knee over your ankle.
• Strength: Add Bulgarian split squats to target your legs and glutes further, which are crucial for power during lunges.
• Endurance: Practice high-rep bodyweight lunges to build endurance and stamina in your legs.
• Transition Time (Roxzone): You spent 4:05 in transition, which is 42 seconds faster than average. That's great, but let’s make the most of it:
• Strategy: Aim to minimize time between exercises. Have a clear plan for how you’ll transition from one exercise to another. Practice this during training to make it second nature.
• Fitness: Work on your overall fitness to reduce fatigue. Incorporate circuit training that combines strength and cardio to build endurance and speed.

Race Strategies:

• Pacing: Start strong but controlled. Use your first lap to gauge how your body feels. If you can, slightly increase your pace on the second lap.
• Mindset: Keep a positive mantra in your head, something like, “I’m stronger than my excuses!” This can help you push through tough segments.
• Team Dynamics: Since you’re racing as a double, communicate with Finley. Having someone to share the load with can boost performance. Encourage each other during tough segments!
• Visualize Success: Before the race, take some time to visualize each segment. Picture yourself crushing those lunges and rowing with power. Your mind is just as important as your body!

Conclusion:

Nick and Finley, you've shown tremendous potential in this competition. Remember, "The only way to get better is to push through the pain." Keep refining your techniques, embrace the grind, and stay committed to your training. It’s not just about finishing; it’s about finishing strong and knowing you left it all on the course! 💪

Let’s keep that fire burning and prepare to come back even stronger! You're not just participants; you're contenders, and I believe in your ability to crush it in future races. So, let's turn these insights into action! Remember, “Pain is temporary, but glory is forever!” 🏆

Stay motivated, stay focused, and let’s get to work! I’m here for you, always pushing you to unlock your full potential. You’ve got this! - The Rox-Coach 💥