Indiana Cashion, Brooke Applebee Hyrox Result

Overall Performance:

Indiana and Brooke, you both put on a solid performance at the 2024 Melbourne Hyrox! Finishing with an overall time of 01:30:51 places you in the top 31% of all athletes, which is no small feat—congratulations! 🏆 Your teamwork shone through, and your top-tier performance in the Sled Push really stood out. However, let's take a closer look at your pacing: it seems that your initial running segment was slightly slower than average, indicating that you might have started a bit too conservatively. Remember, in a race like this, you want to find that sweet spot where you’re pushing yourself without burning out too early. Based on your total running time of 53:25, it's clear that your strength profile is slightly more dominant than your running—this suggests that while you can definitely push some weight, we need to work on that running speed to keep up with the competition. The goal here is to combine the best of both worlds: strength and speed. Hyrox isn’t just about lifting heavy; it’s about moving efficiently and quickly through all the zones. 💪

Segments to Improve:

Now, let’s dive into those segments that need some tuning up:

• Total Running Time: 53:25 (00:55 slower than average)
• Ski Erg: 00:05:20 (00:35 slower than average)
• Roxzone: 00:08:21 (00:14 slower than average)

Total Running Time: To improve your overall running time, focus on building both endurance and speed. Incorporate interval training into your routine. A great workout would be:

• 5-minute warm-up jog
• 8 x 400m sprints with 90 seconds rest between each sprint—aiming to run these at a pace faster than race pace.
• Cool down with a 10-minute jog.

This will help you to not only build speed but also improve your cardiovascular capacity—crucial for those running segments in Hyrox.

Ski Erg: Your performance here indicates a need for more power and technique. Focus on these drills:

• 3 sets of 500m Ski Erg sprints, resting 2 minutes between each set. Track your times to see your improvement!
• Strength training for upper body: Incorporate exercises like pull-ups and seated rows to build the necessary muscles for an efficient Ski Erg.
• Technique drills: Practice your form on the Ski Erg, focusing on engaging your core and driving the arms without overexerting your legs.

Roxzone: This is where you can truly optimize your race strategy. Improving your transition time is key. Here are some strategies:

• Practice quick transitions: Set up a mock race environment where you practice moving from running to the next exercise quickly. Time yourself and strive for improvement.
• Dynamic stretching: Before your workouts, incorporate mobility drills that keep you agile and ready to move quickly.
• Circuit training: Incorporate circuits that combine running with strength exercises to simulate the race experience. For example, run 400m, then do 10 burpees, and repeat.

Race Strategies:

Now, let's talk race day strategies:

• Pacing: Start strong but not all out. Aim for a pace that feels challenging but sustainable for the first few laps. Use your best lap as a benchmark—but don’t get too greedy too early!
• Communication: As a doubles team, keep the lines of communication open. Encourage each other, and maybe even throw in a light joke to keep the mood up. Remember, laughter is the best medicine, even in the middle of a Hyrox race!
• Focus on transitions: The quicker you can move from one exercise to the next, the less time you lose. Practice those transitions in your training sessions!

Conclusion:

Indiana and Brooke, remember: “The only thing stopping you from achieving your goals is you.” David Goggins would tell you to embrace the grind, and I’m here to amplify that message! 💥 You’ve already proven you can push limits, so let’s work on fine-tuning your performance in those critical segments. Keep believing in yourselves, stay consistent with your training, and most importantly, have fun with it! You’re already on the right path—now let’s make it an extraordinary journey ahead. Let’s get to work! The Rox-Coach is here to support you all the way!