David Aitchison, Sjouke Price Hyrox Result

Overall Performance:

David and Sjouke, you both put in an impressive performance at the 2024 Melbourne Hyrox event, finishing in the top 8% overall and an even more remarkable top 4% in your age group. That's not just good; that's like nailing a double backflip on the first try! 🏆 Your overall time of 01:09:05 is commendable, but there are some golden opportunities for improvement that we can capitalize on.

Looking at the splits, it seems you both started a bit slower than average in the first running segment. This could indicate a cautious pacing strategy, which is great to avoid blowing up early, but let's not forget: we want to be fast, not just cautious. With a total running time of 00:40:03, which is 00:25 slower than the average, it shows that you have more potential as runners than you're currently utilizing. If we can work on that, combined with your solid strength areas, you’ll be able to dominate the course even more.

Segments to Improve:

• Burpees Broad Jump (00:03:25): This segment was your slowest, ranking in the 71st percentile. The fatigue from the burpees can sap your running speed, so let’s target this directly. Focus on explosive movements and endurance here.
  • Drills: Incorporate sets of burpees into your routine, aiming for 10-15 reps followed by a short run (200m) to simulate race conditions. Gradually increase the distance as your endurance improves.
  • Technique: Ensure your form is tight—chest down, feet back, and jump up explosively. The more efficient your burpee, the less fatigue you’ll experience.
• Sandbag Lunges (00:03:19): With a ranking of 47th percentile, there’s room to improve your efficiency here. Lunges require both strength and stability.
  • Drills: Incorporate weighted lunges and stability work, such as single-leg balance exercises, into your training. Try doing walking lunges with a sandbag and aim for higher reps (15-20 each leg).
  • Form Corrections: Keep your front knee behind your toes, and maintain a strong core. Focus on driving through the front heel to engage the posterior chain.
• Overall Running Performance: Your total running time suggests that while you’ve got a runner profile, there’s still significant room to improve your running efficiency post-strength segments.
  • Training Strategies: Incorporate interval training—short and fast runs followed by strength work, and vice versa. This will help simulate the race environment and build endurance.
  • Compromise Running Scenarios: After each strength segment, do a short 400m run to practice transitioning from strength to running. This will help your body adapt to the fatigue.

Race Strategies:

• Pacing: Start the first running segment at a slightly faster pace than you did in Melbourne. You want to settle into your rhythm rather than drag your feet. Aim to be within 10 seconds of the average time for the first run.
• Transition Efficiency: Work on getting in and out of the exercise zones quicker. Your roxzone time of 00:05:14 was faster than average, but there’s always room for improvement. Practice quick changes between exercises in your training sessions.
• Mindset: Remember, “It’s not about the destination, it’s about the journey.” Every segment is an opportunity to push your limits and test your resolve. Embrace the discomfort; it’s where the magic happens! 💪

Conclusion:

David and Sjouke, you’re both on the right path, and with targeted training, you can refine those weaknesses into strengths. Remember, it’s all about consistency and pushing your limits. Whether you’re burpee-ing your way to glory or lunging like a boss, keep that spirit high! As David Goggins would say, “You have to be willing to be uncomfortable!” So let’s get uncomfortable, break those barriers, and crush the next race together! 💥

Stay focused, stay motivated, and let’s show them what you’re made of! The Rox-Coach is here to supercharge your performance—let's unleash the beast within! 🏆