Stephanie Sarro, Tamara Haines Hyrox Result

Overall Performance:

Stephanie Sarro and Tamara Haines, you both showcased some solid grit at the 2024 Melbourne Hyrox event! Finishing with an overall time of 01:15:31 places you in the top 5% of all athletes, which is no small feat! Your overall rank of 101 out of 1698 competitors, and 49 out of 699 in your age group, speaks volumes about your hard work. 💪

However, let's break down the running segment. Your total running time of 00:44:32 was a bit slower than average by 00:54. This suggests a more strength-oriented profile, meaning there’s an opportunity to enhance your running efficiency. The first running segment started off at 00:05:12, which was a little slower than average and placed you in the 37th percentile. This indicates that starting off with a bit more aggression could set a stronger pace for the rest of the race!

Segments to Improve:

Now, let’s dig into the segments that need some extra love and attention:

• Running 4 (00:05:48): This segment was the slowest for you, placing you in the 31st percentile. To improve this segment and avoid a “slow-motion” feel, consider incorporating interval training, focusing on both speed and endurance. Try this:
  • Fartlek Runs: These are great for practicing pacing and speed. Mix in short bursts of faster running (30 seconds at a pace faster than race pace) followed by a minute of easy jogging. Aim for 5-6 sets.
  • Hill Sprints: Find a hill and sprint up for 20-30 seconds, then walk or jog back down. This builds explosive strength and improves your cardiovascular capacity, which is essential for those later running segments.
• Burpees Broad Jump (00:03:31): This segment could use some work too, as it was 00:11 slower than average. To enhance your efficiency when transitioning into this exercise:
  • Burpee Technique: Focus on form! Ensure you explode upwards during the jump, landing softly to avoid wasting energy. Practice with a focus on speed and fluidity.
  • Broad Jump Drills: Work on explosive strength with broad jump drills. Perform 4-5 sets of 5 jumps, focusing on distance and form.
• Roxzone (00:06:07): Spending more time in the Roxzone means you could improve your overall fitness and transition times. This is where your general conditioning comes into play:
  • Transition Practice: Set up mock transitions between exercises in your training sessions. Time yourself and focus on getting in and out quickly.
  • Conditioning Workouts: Incorporate high-intensity workouts that combine running with exercises (like a mini-Hyrox) to simulate race conditions and improve your overall fitness.

Race Strategies:

During the race, pacing strategy is key. Consider these tips:

• Start Strong, Not Fast: It’s easy to get carried away at the beginning. Find a pace that’s challenging but sustainable. This will help you avoid burning out too early.
• Focus on Transitions: As mentioned, practice your transitions during training. Smooth transitions can save you precious seconds. Remember, you’re not just racing against others; you’re racing against the clock!
• Breathing Techniques: During high-intensity segments, focus on your breathing. It sounds simple, but controlled breathing can help keep your heart rate manageable, especially in the later stages of the race.

Conclusion:

Stephanie and Tamara, you two have a fantastic foundation to build on. Remember, every race is a lesson, and every segment is an opportunity to improve. “You can’t hurt me” could easily be your motto! Keep pushing your limits, and don’t shy away from the challenge. Each workout is a step closer to greatness. 💥

Stay focused and keep that competitive spirit alive. Whenever you feel like giving up, just remember: the only bad workout is the one you didn’t do! Let’s tackle those improvements head-on and crush your next Hyrox race! Go get after it! 🏆

Your Rox-Coach is here to support you every step of the way!