Corey Davis, Luke Bishop Hyrox Result

Overall Performance:

Hey Davis and Luke! First off, let me just say—top 75% of 92 athletes is nothing to sneeze at! You guys put in the work, and it shows. Your overall time of 01:23:05 is solid, especially considering the competition. But let’s be real: there’s always room for improvement. Looking at your pacing, the start was a little too fast for your endurance levels, especially with Running 1 being 45 seconds slower than average. You both seem to have a stronger profile leaning towards strength, given your performance on the Ski Erg and Sled Push, where you both excelled compared to the average. Now, let’s dive into the segments that need some love!

Segments to Improve:

Here are the segments where you can really turn the heat up:

• Running 1 (00:05:47): This was your slowest segment, indicating you may have started too quickly. Your pacing strategy needs refining. Consider doing some pacing drills where you practice running at a controlled speed for the first 1-2 km, gradually increasing the pace to avoid burning out early.
• Running 3 (00:05:50): Similar to Running 1, this segment was slower than average. It’s critical to maintain a consistent pace. Implement interval training to build stamina, alternating between your target pace and a slightly faster pace for short bursts.
• Running 5 (00:06:08): This was another slow segment, potentially due to fatigue from the preceding exercises. Incorporate brick workouts, where you practice transitioning from strength exercises to running. This will help your body adapt to the fatigue and improve your running performance post-strength.
• Roxzone (00:07:36): A good time to focus here! Improving transition times can shave off valuable seconds. Practice your transitions during training; set a timer, and work on getting from one exercise to the next without wasting precious seconds. Treat transitions like mini-exercises to keep your heart rate up!

Race Strategies:

Now, let’s talk strategy for race day. Here’s what you can implement:

• Pacing: Start conservatively in the first running segment. Aim for a pace you can sustain for the duration of the race. Remember, it’s a marathon, not a sprint! (Just ask the guy who thought he could outrun a cheetah... he’s still running!)
• Transition Efficiency: During your training, simulate race conditions with a focus on practicing transitions. Have a plan for how you’ll switch from one exercise to another. This means knowing where your gear is and how to make those moves smoother than a fresh jar of Skippy!
• Hydration and Nutrition: Make sure you’re adequately fueled leading up to the race. On race day, consume small amounts of water or sports drinks during transitions to keep your energy levels up without causing discomfort.

Conclusion:

In summary, Davis and Luke, you’ve got a foundation to build on. Your strengths in strength-based exercises are impressive, but to take it to the next level, you need to tweak your running strategy and focus on efficient transitions. Remember what David Goggins says: “Most of us are only doing enough to get by. If you want to be the best, you’ve got to be willing to push beyond what you thought was possible.” 💪

Keep working on the pacing and transition strategies, and you’ll see those times drop like a bad habit! Train hard, stay focused, and keep your eyes on the prize. You got this! 💥🏆

Stay motivated and keep crushing it! Remember, the only bad workout is the one you didn’t do. Now go out there and show ‘em what you’re made of!

The Rox-Coach is here cheering you on! Let’s make those improvements happen! 🚀