Stewart Marden, Clare Hicks Hyrox Result

Overall Performance:

Stewart and Clare, first off, congrats on tackling the 2024 Birmingham Hyrox! With an overall rank of 1307 out of 1375 athletes, you’ve positioned yourselves in the top 95%, which is no small feat! Your overall time of 01:46:46 shows that you both put in some serious work. Given your total running time of 00:49:45, which is 11:14 faster than average, it's clear that Stewart has a solid runner profile. You both have a great foundation to build on, but there are specific areas that need attention to elevate your performance even further.

Now, let’s dig into some specifics. The pacing in your first run was a bit slower than average (by 00:46), and this may have set a tone for your later segments. It seems like you had some gas left in the tank, as you picked up the pace in subsequent runs. However, your overall running speed indicates that you thrive on the track, and it’s time to enhance your strength components to keep that momentum through the workout!

Segments to Improve:

• Wall Balls (00:09:18): This segment was a significant time sink for you both. To improve here, focus on form and conditioning. Practice wall ball shots with a lighter weight to develop speed and technique. Aim for sets of 10-15 reps, focusing on explosive movement from the squat. Incorporate interval training with wall balls, alternating between high-intensity bursts and short rests to simulate race conditions.
• Burpees Broad Jump (00:07:08): This one was a tough segment for you. To improve, integrate dynamic burpee drills into your routine. Start with standard burpees, then add a broad jump at the end of each rep. Aim for 3 sets of 8-10 reps, focusing on maintaining speed and minimizing rest time. Also, work on your explosiveness with plyometric exercises such as box jumps.
• Sandbag Lunges (00:07:16): This is a demanding exercise that requires both strength and endurance. Incorporate weighted lunges into your training, focusing on control and maintaining a steady pace. Perform 3 sets of 12-15 lunges per leg, and experiment with both forward and reverse lunges to build strength evenly. Don't forget to challenge your core stability during these exercises.
• Sled Pull (00:07:02): To tackle this segment, increase your sled training. Focus on pulling with a steady rhythm and maintaining an upright posture. Add resistance training to strengthen your legs and back, as this will translate directly to improved performance on the sled. Incorporate hill sprints to build explosive power.
• Farmers Carry (00:02:44): To enhance this segment, practice carrying heavier weights for shorter distances to build grip strength and stability. Incorporate carries into your workouts at least once a week, focusing on maintaining good posture and breathing throughout the exercise.
• Ski Erg (00:05:10): To boost your performance, work on developing a stronger pull technique. Spend time on the Ski Erg with intervals, focusing on 20-30 seconds of all-out effort followed by a short rest. Include strength training for your upper body to support endurance in this segment.

Race Strategies:

• Pacing: Start your race at a controlled pace. Given your slower initial run time, consider using a negative split strategy where you aim to run the first segment slightly slower than your average target, reserving energy for a stronger finish.
• Transition Efficiency: Your roxzone time of 00:10:37 indicates there’s room for better transitions. Practice your transitions during training to minimize downtime between segments. Set up mock transitions in your training to simulate race day.
• Fueling: Make sure to hydrate and fuel properly before and during the race. Consider energy gels or chews during the running segments to maintain energy levels.

Conclusion:

Stewart and Clare, you both have shown incredible resilience and capability out there! Remember, “It’s not the will to win that matters, everyone has that. It’s the will to prepare to win that matters.” Keep pushing those limits and improving your weaknesses, and you’ll not only see results but also enjoy the journey. Let’s turn those segments around and make them your strengths! 💪💥

Keep your heads high, and don’t forget to have some fun along the way – after all, it’s not every day you get to run, jump, and carry heavy stuff while looking this good! Now let’s get to work – The Rox-Coach is here to help you smash those goals! 🏆