Harriet Coates, Rob Hemus Hyrox Result

Overall Performance:

Harriet and Rob, you both threw down a solid performance at the 2024 Birmingham Hyrox event! An overall time of 01:17:51 places you in the top 39% of 1375 athletes, which is no small feat. Your total running time of 00:42:38 is impressive—an entire 1:27 faster than average! This indicates that you both have strong running capabilities, which is a huge asset in this competition. However, we also need to address some pacing issues. Harriet, your first running segment was a bit slower than average, which might have set the tone for the subsequent exercises. Starting strong is essential! Rob, you're showing that you have the endurance, but we need to hone in on your strength elements to ensure you're not just fast, but also powerful. Together, you form a formidable duo, but let’s fine-tune some aspects to really crush it next time! 💥

Segments to Improve:

• Burpees Broad Jump (00:03:55): This segment was the slowest for both of you. Burpees can be a real game-changer if performed efficiently. Focus on explosive power and minimizing the transition time between the burpee and the jump. Consider incorporating explosive push-ups and box jumps into your training routine. Aim for a drill where you do a set of 10 burpees followed by 5 box jumps, repeating for 5 rounds. This will help build the necessary strength and speed.
• Sled Pull (00:03:59): This was another segment that could use some love. The sled pull requires not just brute strength but also technique. Work on single-arm rows and band-resisted pulls to improve your pulling power. Use a sled or a heavy tire and practice your pulling form, focusing on maintaining a low center of gravity and using your legs effectively. A suggestion is to set a timer for 5 minutes, alternating between pulling and sprinting back to the start line; this will mimic race conditions.
• Sandbag Lunges (00:03:58): Lunges are a fundamental movement that can slow you down if not executed correctly. To improve, incorporate weighted lunges into your routine, focusing on form and balance. Try doing walking lunges with the sandbag on your shoulder. To add intensity, do them in a circuit—10 walking lunges, followed by a short sprint for 20 meters. This will help simulate the transition from strength to running during the race.

Race Strategies:

• Pacing: Start your first running segment a bit more conservatively to ensure you have energy for the exercises ahead. You don’t want to burn out early! Aim for a more consistent pace across all running segments.
• Transition Time: Your roxzone was 00:06:37, which is slower than average. Focus on minimizing downtime. Practice quick transitions during training by setting up a mock race course. Time yourselves as you move from one exercise to the next, working to decrease that time incrementally.
• Mindset: Remember, “You can’t hurt me.” Use that mantra during tough parts of the race. If you feel fatigue creeping in, focus on your breathing and remind yourselves of the finish line. Visualize your success, and keep pushing! When you feel like quitting, remember why you started. 🏆

Conclusion:

Harriet and Rob, you both showed great potential and resilience at Birmingham! It’s clear you have the speed, but let’s transform those weaknesses into strengths. Remember, every second counts in Hyrox, and with the right focus in training, you can shave off precious minutes in your next race. You’re not just athletes; you’re warriors in this arena. As David Goggins says, “You are your own hero.” So, train like it! 💪 Keep pushing your limits, keep grinding, and keep having fun. I’m here cheering you on every step of the way. Let’s make the next competition your best one yet! The Rox-Coach is always ready to help you unlock your full potential!