Rhys Phillips, Eldina Zenkovic Hyrox Result

Overall Performance:

Rhys Phillips and Eldina Zenkovic, you both showed remarkable tenacity in the 2024 London Hyrox race, finishing with an overall time of 01:04:05. That's a solid performance that places you in the top 3% of 910 athletes! Your rank of 15th in your age group puts you in the elite 5% of 276 competitors. Not too shabby, huh? 💪

Now, let's talk about pacing. Rhys, your total running time of 37:36, which is +01:36 compared to the average, indicates that you have a stronger running profile. But don’t get too comfortable on those legs; there's room for improvement in your strength segments. In comparison to your previous race in Glasgow, you’ve cut down your overall time by 2 minutes and 6 seconds, which speaks volumes about your training progress. Keep that momentum going!

Segments & Race Analysis:

Looking into the segments, it’s clear that some key areas are worth a closer look. Your running segments have shown you can push the pace, especially with a best lap of 03:25—that’s impressive! However, the transitions and strength segments are where time was lost. For instance, your first running segment was slower than average, indicating you might have started a bit conservatively. This might have contributed to a strategic pacing error that affected your performance in the sled push and pull.

When we analyze the splits, it becomes evident that the sled push and pull segments need attention. Both were slightly slower than average, and with your strength capability, these can be transformed into powerful assets. The roxzone time of 03:18 was slower than average as well, indicating that you spent a bit more time transitioning than necessary. Time to tighten up those transitions!

Segments to Improve:

Here’s where the rubber meets the road. Let’s break down the segments where you can gain the most time:

• Total Running Time: Potential Improvement: 01:30 (From 37:36 to 36:06), Focus during training: 54%
• Sled Pull: Potential Improvement: 00:20 (From 03:05 to 02:45), Focus during training: 12%
• Sled Push: Potential Improvement: 00:18 (From 01:48 to 01:30), Focus during training: 10%

Now, let's get tactical. For your running improvement, focus on:

• Interval Training: Incorporate high-intensity interval training (HIIT) sessions, alternating between sprinting and active recovery. This will improve both speed and endurance.
• Tempo Runs: These runs enhance your lactate threshold, allowing you to maintain a faster pace for longer periods. Aim for a weekly tempo run where you push the pace for a sustained period.
• Longer Runs: On weekends, include longer runs to build endurance. Keep them conversational but add some speed bursts every 10-15 minutes.

To tackle the sled segments:

• Strength Training: Focus on compound lifts such as deadlifts, squats, and rows to build base strength. Incorporate sled pushes and pulls in your routine once a week to simulate race conditions.
• Technique Drills: Practice sled pushes and pulls focusing on form and explosiveness. Use lighter weights to perfect your technique and gradually increase as you gain confidence.
• Transition Practice: Set up mock transitions in your training sessions to reduce roxzone time. Practice moving quickly between exercises, focusing on efficiency.

Remember, you can’t outrun a bad transition! Keep developing that powerful engine while tightening up those transitions.

Race Strategies:

Now, let's put together a game plan for your next race:

• Start Strong but Controlled: Avoid going out too fast—save some energy for the latter segments. The key is to find your rhythm early on.
• Segment Focus: Use your strength segments as a time to breathe and recover slightly while still pushing hard. The sled push and pull can be game changers if executed well.
• Pacing Strategy: Use the first half of the race to gauge your energy levels. If you feel good, increase the effort in the latter stages. You’ve got the endurance—now trust it!
• Communication: As a doubles team, maintain communication with Eldina. If one of you is lagging, have the other encourage them through tough segments. Remember, teamwork makes the dream work!

Conclusion:

Rhys and Eldina, you both have an exciting path ahead with the upcoming races in London and Birmingham. Keep harnessing that competitive spirit! The next races will be an excellent opportunity to test your improvements and strategies. Don’t forget: “You are not your circumstances. You are your possibilities.” – David Goggins. Remember that every rep, every sprint, every push counts towards your better self. 🏆

Keep striving for greatness, keep pushing your limits, and don’t be afraid to embrace the grind. After all, if you’re not sweating, you’re not working hard enough! Let’s go out and crush those next races! You got this! 💥

Stay strong and keep hustling,

The Rox-Coach