Overall Performance:
Pope Toby and Coghill Glenn, you both crushed the 2024 Brisbane Hyrox event with an impressive finish! Ranking 122 out of 343 overall and 9th in your age group puts you in the top 35% and top 12% respectively. That’s no small feat! Your total time of 01:11:59 is commendable, especially considering your total running time of 00:41:03, which is a remarkable 00:23 faster than average. This total running time indicates that you both have a solid running profile, which is a substantial advantage in Hyrox. But let's not get too cozy on that couch of comfort just yet—there are areas we can sharpen and strengthen!
Your pacing was a double-edged sword. Starting off with a blazing 00:03:38 in Running 1 was a fantastic way to kick things off, but it might have set a tone that affected your later running splits. Balance is key in a race like this; you want to kick off strong but not so strong that you end up dragging later on. Remember, it’s not a sprint, it's a Hyrox! 💥
Segments to Improve:
Now, let’s get into the nitty-gritty of where you can elevate your game. The segments that need the most love are:
- Burpees Broad Jump: 00:03:25 (36 seconds slower than average)
- Sled Pull: 00:03:26 (26 seconds slower than average)
- Total Running: 00:41:03 (25 seconds slower than average)
Burpees Broad Jump: This segment clearly needs some serious attention. To improve your burpees, focus on explosive power and speed. Here’s what you can do:
- Burpee Box Jumps: Use a box to increase your jump height after each burpee. This adds a plyometric element that will enhance your explosive strength.
- Interval Training: Incorporate a set of 10-15 burpees followed by a short sprint (20-30 meters). Repeat for 5 rounds. This will condition you to recover quickly while still pushing hard.
- Form Check: Ensure you’re using proper form—chest down, jump up, and land softly. It’s all about efficiency!
Sled Pull: A tough segment that can be a game changer. For this, your focus should be on strength endurance. Here are some tailored drills:
- Sled Pulls with Bands: Attach bands to the sled to increase resistance. 4 sets of 20-30 meters can help build strength.
- Single-Arm Rows: Develop unilateral strength by pulling a heavy kettlebell or dumbbell to mimic the sled pull motion. This will enhance grip and core stability.
- Core Strengthening: Incorporate planks and anti-rotation exercises to strengthen your core, which is vital for maintaining stability during the pull.
Total Running: While you’re a solid runner, you can still shave off those 25 seconds. Here’s how you can enhance your running game:
- Long Runs: Incorporate longer, slower runs to build endurance, aiming for 60-90 minutes at a steady pace.
- Speed Work: Intervals! 400m repeats at 85-90% effort with rest in between. This will help improve your speed and pacing for race day.
- Tempo Runs: Include tempo runs in your training (20-30 minutes at a challenging but sustainable pace) to build speed over distance.
Race Strategies:
In terms of race strategy, here are some key points to consider:
- Controlled Start: Avoid the urge to sprint at the start. Find a sustainable pace for the first run segment to preserve energy for the later exercises.
- Transition Practice: Work on your transitions in training. Quick transitions can save precious seconds. Practicing moving from one exercise to another can shave off time in the roxzone.
- Stay Hydrated: Don’t underestimate the power of hydration. Make sure you’re fueling your body throughout the race to maintain energy levels.
Conclusion:
Overall, you both have an incredible foundation to build on, and with these focused improvements, you’re on your way to turning weaknesses into strengths. Remember, as David Goggins says, “You can’t hurt me.” Now, let’s get out there and prove it! Embrace the grind, sharpen those skills, and let’s aim for that podium in the next event. 💪🏆
Keep pushing your limits, and never forget: "Success is where preparation and opportunity meet." Now, go get it! Stay motivated and keep the fun in your training. I’m here for you, The Rox-Coach!