Layla Baker, Lisa Stubley Hyrox Result

Overall Performance:

Layla and Lisa, wow! You two crushed it in the 2024 Melbourne Hyrox Doubles competition! Finishing with an overall time of 01:22:44 puts you in the top 20% of 1698 athletes—absolutely phenomenal! Your total running time of 45:25 is a whopping 2:29 faster than average, showcasing your strength as runners. Layla, your best running lap of 5:33 indicates that you’ve got speed on your side, but let’s not get too carried away and forget about those other segments. The pacing strategy was bold, especially in the first running segment where you were 2:40 faster than average. That’s an aggressive start and it paid off; however, it’s important to balance that enthusiasm with endurance throughout the race. You both have a runner profile, but we need to work on your strength segments to make you a more well-rounded duo. Remember, the race doesn’t start until the last lap; it’s all about pacing yourself and pushing through the finish line!

Segments to Improve:

Let’s break down the segments where there’s room for growth, namely Wall Balls, Rowing, and the Roxzone. These areas can turn your performance from great to absolutely unstoppable!

• Wall Balls (00:04:44): This segment was 1:10 slower than average, and it’s a common struggle for many athletes. To improve here, focus on the following:
  • Technique Drill: Practice your squat depth and ball release. Ensure your feet are shoulder-width apart and your chest is up. Try 3 sets of 10 wall balls focusing on form rather than speed.
  • Strength Training: Incorporate thrusters and goblet squats into your routine. Aim for 3 sets of 12-15 reps to build strength in your legs, core, and shoulders.
  • Dynamic Flexibility: Add dynamic stretches like leg swings and lunges to enhance your mobility before workouts.
• Rowing (00:05:36): Slower than average by 0:35, let’s rev up that power!
  • Interval Training: Implement 30-second sprints followed by 1 minute of easy rowing, for a total of 10 rounds. This will help improve your anaerobic capacity.
  • Technique Focus: Work on your rowing form by ensuring you’re using your legs first, then your core, and finally your arms. Record a session and analyze your form to make adjustments.
  • Strength Work: Add deadlifts and bent-over rows to your strength training regimen to enhance the pulling muscles used in rowing.
• Roxzone (00:11:48): This segment was 4:54 slower than average, indicating you spent too much time resting or transitioning. We need to sharpen that transition time!
  • Transition Drills: Practice quick transitions between exercises. Set a timer for 5 minutes and cycle through 3-4 exercises, minimizing downtime.
  • Overall Fitness: Incorporate more high-intensity interval training (HIIT) to improve your cardiovascular fitness. This will help reduce fatigue and speed up your transitions.
  • Control the Heart Rate: Work on breathing techniques that will help you recover faster between exercises. Box breathing can be beneficial for this.

Race Strategies:

Now that we’ve identified areas for improvement, let’s look at strategies to implement during the race. Keep these in mind for your next Hyrox adventure:

• Start Smart: While it’s tempting to sprint out of the gate, maintain a steady pace for the first running segment. Aim for a pace that you can sustain throughout the race. Think of it as a marathon, not a sprint!
• Segment Focus: Approach each segment with intention. Visualize the upcoming challenges and mentally prepare yourself. This mental preparation can make a world of difference when fatigue sets in.
• Team Communication: In a doubles format, keep communicating with each other. Share tips on pacing and support each other during the tougher segments.
• Finish Strong: Save some energy for the last running segment. It’s the final push that counts—go all out and leave nothing in the tank!

Conclusion:

Layla and Lisa, you’ve shown incredible potential and strength, but remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” - Rocky Balboa. Keep pushing those limits and training smart. You both have what it takes to turn those weaknesses into strengths. Don’t forget to enjoy the process, laugh a little (or a lot), and remember that every workout is a step closer to your goals. Now let’s get out there and show those wall balls who’s boss! 💪💥🏆

Keep grinding, and we’ll get you ready to dominate the next competition! This is The Rox-Coach, signing off. You got this!