Megan Coyle, Rebecca Coyle Hyrox Result

Overall Performance:

Megan and Rebecca, you both put on an impressive performance at the 2024 Dublin Hyrox, finishing with a solid overall time of 01:38:30, placing you in the top 81% of the field. That’s no small feat! Your total running time of 00:53:37 is notably faster than the average, showcasing your strong runner profile. However, while you sprinted out of the gate with a blazing first lap at 00:03:44, it appears that the excitement may have led to pacing issues in the subsequent running segments. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Let's harness that energy and make it work for you in future races! 💪

Segments to Improve:

• Sled Pull (00:07:32): This segment was a bit of a struggle, costing you crucial time. To enhance your sled pull, incorporate resistance band training to mimic the pulling motion while building your back and core strength. Try using a sled with lighter weights for speed drills, focusing on explosive starts and maintaining a strong posture. Aim for 3 sets of 5-10 pulls with progressive weight.
• Wall Balls (00:06:23): This was another area where you lost time. To improve, focus on your squat depth and ball mechanics. Incorporate wall ball drills into your routine, aiming for sets of 15-20 reps. Work on your explosive squat movements with lighter weights to build speed. Also, practice catching the ball with a strong core and tight grip to reduce wasted energy.
• Farmers Carry (00:02:45): Being at the top percentile for this exercise shows potential, but there’s room for improvement. Train with heavier weights and focus on grip strength. Practice walking with heavy kettlebells or dumbbells over increasing distances, aiming for 4 sets of 30-40 meters. Keep your core engaged and shoulders back to maintain a solid form.
• Burpees Broad Jump (00:04:47): This segment slowed you down quite a bit. To get faster, practice the burpee-jump combo in a circuit. Set a timer for 10 minutes and do as many as you can, focusing on speed and form. Work on your explosiveness with box jumps and plyometric drills to boost your power.
• Roxzone (00:05:54): Transition times are key in Hyrox. To improve your roxzone, focus on quick changes. Practice transitioning between exercises with a stopwatch to beat your previous times. Incorporate agility drills like ladder drills or cone sprints to improve your overall fitness and speed.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but hold back a little in the first running segment. Aim for a pace that allows you to maintain energy for the later segments. Remember, it’s a marathon, not a sprint!
• Transitions: During transitions, visualize your next exercise and mentally prepare while you’re running. This will help you to hit the ground running (literally!) when you switch from one exercise to the next.
• Breathing: Focus on your breathing during exercises, especially the more challenging ones like the sled pull and wall balls. Controlled breathing can enhance your endurance and help you maintain performance.

Conclusion:

Megan and Rebecca, you’ve got the heart of champions! As you continue to train, remember that every challenge you face is just another step towards greatness. “The only limits that exist are the ones you place on yourself.” Use this race as a stepping stone—an opportunity to identify weaknesses and turn them into strengths. Embrace the grind, keep pushing your limits, and don’t forget to have fun along the way! You’re on an exciting journey, and I can’t wait to see how you smash your goals! 💥🏆

Stay strong, stay focused, and let’s make that next race even better. The Rox-Coach is here for you every step of the way!