Leisa Foy, Rochelle Driver Hyrox Result

Overall Performance:

Leisa and Rochelle, first off, congratulations on completing the 2024 Brisbane Hyrox event! Finishing with an overall time of 01:31:27 and ranking in the top 76% of 552 athletes is no small feat! Your total running time of 00:51:07 is impressive, showing that you have a strong runner profile—about 1:40 faster than average! That’s like running away from a bear, and you both made it out alive! 🐻💨

Your pacing strategy seemed to start off strong, with your first running segment being significantly faster than average. However, as you progressed, the pacing became more inconsistent, especially in the later running segments and during the strength exercises. This suggests that while you have the speed, managing your energy throughout the course—especially after taxing strength segments—will be crucial for improvement. Your performance in the running segments hints at a solid endurance foundation, but there’s room to bolster your strength training to balance it out and maximize your potential.

Segments to Improve:

Here are the segments with the most potential for improvement:

• Sandbag Lunges (00:05:43) - 97th Percentile: This segment was a significant slowdown for you both. Focus on improving your leg strength and lunging form. Incorporate weighted lunges into your routine, gradually increasing the weight. Try performing 3 sets of 10-12 reps per leg, focusing on maintaining a strong core and proper alignment.
• Burpees Broad Jump (00:05:06) - 82nd Percentile: To speed up this segment, work on your explosive power. Incorporate box jumps and agility drills into your training. A great drill is to practice burpees with a focus on explosiveness—burpee to a jump, aiming for height and distance. Aim for 4 sets of 8-10 reps at high intensity.
• Wall Balls (00:04:29) - 83rd Percentile: For wall balls, practice your squat depth and explosive movement to ensure you’re using your legs effectively. Focus on hitting the target consistently with a smooth motion. Try 5 sets of 15 reps, ensuring you maintain good form—don’t let that ball bounce back to haunt you!
• Sled Pull (00:04:43) - 75th Percentile: Increase your strength in the posterior chain. Implement sled pulls in your training with varying weights. Start with lighter weights and work your way up, focusing on a steady pace and solid technique. Try 6 sets of 20-30 meters, increasing weight as you progress.

For all these segments, consider incorporating high-intensity interval training (HIIT) sessions to mimic race conditions and get your body used to transitioning from running to strength work and back again. This will also help improve your roxzone time, which is currently more than a minute faster than average—great job there! But we still want to cut down on that transition time even further.

Race Strategies:

• Pacing: Start strong, but don’t go all out in the first running segment. Use your impressive running ability to maintain a steady pace rather than sprinting from the get-go. Consider a negative split strategy where you aim to run the second half of the race faster than the first.
• Transitions: Practice your transitions during training. Set up mock race scenarios where you can focus on moving smoothly from one exercise to another. Every second counts, and effective transitions can save valuable time.
• Nutrition & Hydration: Ensure you maintain proper hydration and nutrition leading up to the race. Incorporate electrolyte drinks and energy gels to keep your energy levels stable throughout the event.
• Mindset: When fatigue sets in, remember the 'Why' behind your training. Visualize your goals and the finish line. As David Goggins would say, "You are your own hero." Keep pushing through that mental barrier!

Conclusion:

Leisa and Rochelle, you showed tremendous potential out there! With a little focus on improving your strength segments and fine-tuning your transitions, you’ll be unstoppable in your next Hyrox event. Remember, every time you push through discomfort, you are one step closer to greatness! 💥

As Jocko Willink says, "Discipline equals freedom." Let’s harness that discipline in your training, and you’ll not just finish the race—you'll dominate it! Keep grinding, believe in yourselves, and let’s make the next competition even better! You're on the right path, and as always, I’m here to help you along the journey. Keep up the hard work! The Rox-Coach is proud of you! 💪