A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Aida and Marisa, you both put in a solid effort at the 2024 Amsterdam Hyrox event, finishing with an overall time of 01:44:36, which places you in the top 57% of the field. That’s no small feat! Your ability to tackle the Ski Erg and your best running lap show real potential, but there’s room for growth. Let's dig in.
Starting with your pacing, Aida, it looks like you kicked things off with a strong Running 1, which was 01:41 faster than average. However, this early surge may have led to some slower splits in the latter running segments. It’s a classic case of “don’t run like you’re late for a meeting!”—find that sweet spot between speed and sustainability. Your profile suggests you may be more of a strength athlete, as your total running time of 01:08:40 is slower than the average. This means we need to focus on enhancing your running efficiency while maintaining your strength training. Keep that in mind as we move forward!
Segments to Improve:
Now, let’s zero in on the segments that need some TLC:
- Running 2 (00:09:03) - 1:53 Slower than Average: You hit a wall here, and it’s clear you need to build your endurance. Consider integrating long, steady-state runs into your training. Aim for a pace that feels easy—this will develop your aerobic base. Gradually increase your distance each week.
- Sled Push (00:01:29) - 00:34 Faster than Average: While you did well here, the overall exertion may have impacted your running. Focus on building leg strength with exercises like squats and deadlifts. Also, practice sled pushes in your training with intervals to mimic race fatigue.
- Running 3 (00:09:07) - 1:34 Slower than Average: Similar to Running 2, the fatigue from the sled push likely affected your pace. Incorporate brick workouts that combine strength movements with running. For example, after your strength training, immediately run for 10-15 minutes to simulate the transition fatigue.
- Roxzone (00:06:30) - 03:27 Faster than Average: Great job speeding through transition, but let’s work on that time spent in the Roxzone! This can be improved by refining your transitions—practice moving smoothly from one station to the next in your training sessions. Set up mock races to simulate the transitions and find ways to move efficiently.
- Farmers Carry (00:01:54) - 00:11 Faster than Average: While you were slightly faster here, we can still benefit from more grip strength training. Incorporate farmer's carries into your routine, but also consider additional grip-focused exercises like towel hangs or plate pinches to build that endurance.
Race Strategies:
For your next race, it’s all about strategy:
- Pacing: Start strong, but not reckless. Aim to maintain a consistent pace across the running segments. Use a watch or a pacer to help you keep track of your splits. Remember, “slow is smooth, smooth is fast.”
- Hydration and Nutrition: Make sure you’re fueling before and during the race. Bring along some energy gels or chews that you can consume between exercises to keep your energy levels up.
- Visualization: Before the race, visualize yourself executing each segment perfectly. This will build your mental toughness and prepare you for the physical challenges ahead. Remember, “the mind is the battlefield.”
Conclusion:
Aida and Marisa, you’ve got the grit and determination to crush your next Hyrox challenge! Remember, every bit of effort counts, and improvement is a marathon, not a sprint. Take a deep breath, keep your head high, and remember: “You can’t hurt me.” With focused training and smart racing strategies, you can unlock your full potential. Let’s turn those weaknesses into strengths and get you both on that podium! 💪💥🏆
Keep pushing your limits, and embrace the grind. As David Goggins says, “You are stopping you. You are giving up instead of getting hard.” Let’s get hard and show the competition what you’re made of! I believe in you both!
Until next time, stay strong and keep hustling! This is Rox-Coach, signing off!