Rebecca Andrews, Rachael Griffiths Hyrox Result

Overall Performance:

Rebecca and Rachael, first off, congrats on rocking the 2024 London Hyrox! With an overall rank of 817 out of 1605 athletes, you’ve proven you’re not just here to compete; you’re here to conquer! You landed in the top 50% overall and 42% in your age group, which is no small feat. 💪

Looking at your total time of 01:24:08 and a total running time of 00:46:20—2:10 faster than average—it's clear you both have a solid runner's profile. However, your pacing was a bit uneven, particularly in the first running segment. You started out a little slower and then picked up the pace nicely, suggesting that a strategic approach to pacing could pay off in future races. Think of it like running a marathon: it’s not a sprint, but it sure isn’t a leisurely stroll either!

With your best running lap at 00:05:23, it’s clear you have the speed, but some segments, like the Wall Balls and Burpees Broad Jump, need a little TLC. Let’s dive into those areas and turn them into strengths!

Segments to Improve:

• Wall Balls (00:04:37): This segment was your slowest, clocking in a whole minute slower than average. The key to improving here lies in technique and endurance. Focus on:
  • Strength Training: Incorporate squats and thrusters in your routine to build the necessary leg strength.
  • Drills: Add in interval training with wall balls—perform 15-20 reps in quick succession followed by a short rest. This simulates race conditions.
  • Form Corrections: Make sure your squat depth is adequate and your throw is fluid. Aim for a consistent rhythm—think of it as a dance, not a duel!
• Burpees Broad Jump (00:04:21): You lost some seconds here too. This exercise is all about explosiveness and stamina. To improve:
  • Power Training: Incorporate box jumps and kettlebell swings to build explosive power.
  • Drills: Practice getting into your burpee as quickly as possible—time yourself and aim to reduce that transition time.
  • Conditioning: Add in AMRAP (As Many Rounds As Possible) workouts that include burpees to improve your endurance and efficiency.
• Sled Pull (00:04:14): A slower performance here indicates a need for more strength training. Focus on:
  • Strength Work: Include deadlifts and farmer’s carries in your training to build overall body strength.
  • Technique: Ensure your pulling form is solid; keep your core tight and drive with your legs. Think of it as pulling your dreams closer to you!
  • Functional Training: Incorporate sled pushes/pulls regularly in your workouts to simulate race conditions and build specific strength.

Race Strategies:

• Start Strong, Not Fast: For future races, aim to find a balance between pacing and effort. Use the first running segment to warm up rather than go all out. Save that energy for the later running laps where you can capitalize on your strength.
• Transition Like a Pro: Work on your Roxzone times. Incorporate quick-change drills in your training that mimic the transition between exercises. Think pit stops in a Formula 1 race—quick and efficient!
• Stay Mentally Tough: Remember, “You are never done. You are always in progress.” Embrace the grind and keep pushing through the tough moments during your races. High-fives to each other can work wonders to boost morale!

Conclusion:

Rebecca and Rachael, you’ve shown incredible potential and grit in this race. With a little fine-tuning and focused training on your weaker segments, I can see you both climbing those ranks in no time. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” So, keep that fire lit and get after it! 💥

Now, go grab a post-race snack, hydrate, and reflect on what you’ve accomplished. You’ve earned it! And remember, if you ever feel like giving up, just think about the wall balls… they don’t throw themselves! 🏆

Keep pushing your limits and embracing the journey ahead. You’ve got this, and I’m here to help you reach your full potential. Let’s get to work!

— The Rox-Coach