Meaghan Clarke, Stephanie Brussow Hyrox Result

Overall Performance:

Meaghan and Stephanie, you both put in a solid performance at the 2024 Brisbane Hyrox event, finishing with an overall time of 01:36:25, placing you in the top 86% of 552 athletes! That’s no small feat, especially in a competitive doubles category like yours. Your rank of 192 in the 30-39 age group showcases your resilience and commitment to pushing your limits. 💪

Now, let’s talk about pacing. Meaghan, you started strong with your first running segment at 00:04:55, which was a blistering 1:20 faster than average. However, this enthusiasm might have led you to fatigue earlier in the race, especially since your last running segments saw slower times. You’ve got the runner profile, but we’ll need to balance that with strength training to avoid burning out too early in the race. Stephanie, your performance was solid, but there's room for improvement in maintaining that pace throughout, especially on the transitions and the final running laps.

Segments to Improve:

Let’s break down the segments that could use some serious love:

• Farmers Carry (00:02:23): You both ranked in the 97th percentile here. This is a tough segment, but we can make it your strength! Focus on grip strength and core stability within your training. Try farmer walks with heavier weights, aiming for longer distances, and include plank variations to build that core strength. Aim for 3 sets of 30 meters with heavy kettlebells or dumbbells, adding weight every week.
• Roxzone (00:10:06): Your transition time is crucial, and it seems like there’s room to tighten this up. Consider circuit training to mimic the race environment and develop efficiency. Practice quick transitions between exercises in your training, aiming for 5-second transitions at first, then gradually reducing to 3 seconds. Speed drills with a stopwatch can help you get comfortable moving quickly from one zone to another.
• Total Running Time (00:56:25): This was significantly slower than the average. We need to balance your running endurance and strength training. Incorporate interval running sessions into your routine – sprint for 30 seconds, then jog for 1 minute, repeating for 20-30 minutes. Gradually increase the intensity and add hill sprints to build strength and endurance simultaneously.

Race Strategies:

Now that we’ve identified the areas for improvement, let’s talk strategy for your next race:

• Pacing Strategy: Start strong but controlled. Aim for a pace that feels sustainable. Remember, it’s a marathon, not a sprint! Keep an eye on your heart rate and effort level, especially after the first running segment.
• Transition Practice: During your training, simulate race conditions by practicing quick transitions. The faster you can move from one exercise to the next, the more time you save overall. Think of it as a relay race – you’re passing the baton (or the kettlebell) at lightning speed!
• Positive Self-Talk: Keep your minds sharp! Use mantras or phrases that resonate with both of you, especially during tough segments. Something like, “I’m stronger than my excuses!” can go a long way. You’ve got to be your own biggest cheerleaders!

Conclusion:

Meaghan and Stephanie, you’ve shown incredible dedication and effort in this Hyrox competition. Remember, every race is a building block for your next one. Embrace the grind and keep pushing your limits! As David Goggins says, “You are not going to die, your body is not tired. You just want to quit.” So when the going gets tough, dig deep! 💥

Keep refining those areas of improvement, and you’ll not only beat your last time but set the bar even higher! Let’s crush it together next time. Remember, “Success is not owned, it’s leased, and rent is due every day.” Let’s get to work! 🏆

With strength and determination,

The Rox-Coach