Overall Performance:
Chong Jaclyn, Colafella Alissa, Clancy Tamera, and Leaw Kimâfirst off, congratulations on completing the 2024 Melbourne Hyrox! You all finished strong, with a solid overall time of 01:29:39, placing 59th overall and 9th in your age group. That's a commendable achievement, landing you in the top 26% and top 16% respectivelyâtalk about making your mark! đ
Now, letâs break it down. Your total running time of 00:43:34 is impressive and 01:27 faster than the average, showcasing a strong running profile. Itâs clear that you have a solid foundation in running, but your pacing strategy needs a little fine-tuning. Starting out with a 5:01 in Running 1 was a bit on the slower side (48th percentile). You might have wanted to push just a little more out of the gate. Remember, itâs not a marathon; itâs a Hyrox! If it were a marathon, weâd be calling it a âslow-cooked Hyrox.â đ
However, your pacing fell off in the latter part of the race, particularly with a slower-than-average 7:44 in Running 5. This indicates potential fatigue or a drop in motivation. You must keep your foot on the gas even when your legs start screaming for mercy! Your performance in strength exercises like the Sled Pull and Sandbag Lunges showed room for improvement, but we'll delve into that in the next section.
Segments to Improve:
Letâs tackle the segments that need the most work: the Sandbag Lunges and Sled Pull.
- Sandbag Lunges (06:35) - This segment was 1:51 slower than average, landing you in the 91st percentile. Ouch! To improve here, focus on:
- Weighted Lunges: Incorporate weighted lunges into your routine. Start with a manageable weight and aim for 3 sets of 10-12 reps per leg. Ensure your front knee doesnât go past your toes for safety.
- Dynamic Stretching: Perform dynamic stretching before your workouts, focusing on hip flexors and quads. A good warm-up can prevent injury and improve performance.
- Lunge Drills: Practice walking lunges with a sandbag on your shoulders or across your back to mimic the race conditions. Gradually increase the weight as you get stronger.
- Sled Pull (06:25) - This was 36 seconds slower than average, placing you in the 75th percentile. To turn this into a strength, try:
- Sled Workouts: Incorporate heavy sled pulls into your training. Aim for 3-4 sets of 20-30 meters, focusing on maintaining a strong posture and explosive pulls.
- Resistance Training: Strengthen your back, legs, and core with deadlifts and rows. A stronger posterior chain will make those sled pulls feel lighter.
- Technique Focus: Ensure that your grip and stance are optimal. A wider grip and lower center of gravity can provide more power.
Race Strategies:
Implementing smart strategies during the race can enhance your performance significantly.
- Pacing: Start strong but controlled! Aim for a consistent pace throughout the first three runs. If you have a solid running base, use it to your advantage early on, but avoid going too fast. Think of it as a marathon, but a really short one with a lot of obstacles.
- Transition Times: Your roxzone time of 09:03 is 01:30 slower than average. To improve this, practice transitioning between exercises in training. Time yourself and aim to minimize those rests. Think of it as your âhybrid pit stop.â đïž
- Mindset: Keep your mind in the game! When you hit a tough segment, remember why you started this journey. And when it gets tough, just think, âItâs just a little bit of pain for a lot of gain!â
Conclusion:
You've done an amazing job in Melbourne, and now itâs about building on this momentum. Remember, every race is a stepping stone, not a stumbling block. Reflect on your performance, celebrate your successes, and tackle those areas for improvement with vigor. As David Goggins says, âYou are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential.â đ„
Keep pushing, keep striving, and remember, the only bad workout is the one that didnât happen! You've got this! đȘ
- The Rox-Coach