Tammy Holmes, Stephanie Meadows Hyrox Result

Overall Performance:

Tammy and Stephanie, congrats on your performance at the 2024 Birmingham Hyrox! Finishing with an overall time of 01:28:31 puts you in the top 64% of competitors, which is no small feat out of 1317 athletes! Your total running time of 00:49:56 is impressive, standing out as 01:06 faster than the average. Clearly, running is a strong suit for you both!

However, pacing is key, and it looks like the first running segment was a bit of a slow start at 00:06:09, which was 00:20 slower than average. This may have affected your momentum throughout the race. Remember, it’s all about finding that sweet spot—too fast, and you risk burning out; too slow, and you leave time on the table. Given your overall running performance, you both lean toward a runner profile, but strengthening those weaknesses will elevate your game even further!

Segments to Improve:

Now, let’s dig into the segments where you can sharpen your edge:

• Burpees Broad Jump (00:05:05) - This was a significant time loss, 00:51 slower than average. Burpees can be a killer, but they shouldn't be the end of you! To improve this segment:
• Drills: Start practicing burpee variations focusing on form and speed—try the “burpee box jump” to build explosive power while reducing fatigue.
• Technique: Focus on your landing mechanics when jumping. Land softly to conserve energy and maintain speed into the next rep.
• Workout: Aim for a circuit of 10 burpees followed by a short sprint (15-20m). Repeat for 5 rounds. This builds both muscular endurance and running efficiency post-fatigue.
• Wall Balls (00:04:23) - This segment also needs attention, coming in 00:38 slower than average. Remember, every second counts! To boost your wall ball performance:
• Drills: Incorporate high-rep wall ball sessions. Start with 20 reps and gradually increase as you get comfortable.
• Technique: Focus on your squat depth and ball release. A full squat engages more muscle groups and gives you more power on the throw.
• Workout: Combine wall balls with a running interval. Do 15 wall balls, then run 200m. Repeat this for 4-5 sets. This will help you get used to transitioning from strength to running.

Race Strategies:

Here are some strategies to consider for your next race:

• Pacing Strategy: Start with a more controlled pace in the first running segment. Aim for a target time that's quicker than your last race but not too aggressive. This way, you preserve energy for the latter segments.
• Transitions: Your Roxzone was 00:08:11, which was 00:24 slower than average. Practice transitioning efficiently between exercises. Set up mock races to simulate transitions and focus on moving quickly from one task to the next.
• Team Dynamics: As a doubles team, communicate effectively! If one of you is stronger in a particular segment, strategize who leads and who conserves energy for the next section.

Conclusion:

Remember, Tammy and Stephanie, every great athlete was once a beginner who refused to give up. Your strengths in running are a solid foundation, but turning those weaknesses into strengths will be your game-changer. As David Goggins says, “You are not going to die. You are going to get stronger.” Embrace the grind, put in the work, and watch your performance skyrocket! 💪

Keep pushing, stay focused, and remember: in Hyrox, it’s not just about the sweat—it's about the determination. So, let’s make those burpees and wall balls your new best friends! You got this! 💥

Until next time, keep smashing those goals! - The Rox-Coach