Connor Strudwick, Jack Holman Hyrox Result

Overall Performance:

Hey Connor and Jack! First off, let’s take a moment to appreciate your hard work and commitment. You both tackled the 2024 Milan Hyrox Pro Doubles with grit and determination, finishing in an overall time of 01:19:14 and ranking 75th out of 128 athletes. That’s in the top 58%, so give yourselves a pat on the back! 💪

Now, let’s break down your performance. Connor, your pacing was a bit of a rollercoaster. Your total running time of 00:44:42 was 01:25 slower than average, indicating that running isn't your strongest suit right now. With a best running lap of 00:04:40, it's clear that you have potential as a runner, but your early segments showed some signs of starting too fast, particularly with Running 1 at 00:06:03. This pacing can sap your energy for the later segments. Jack, you paired well with Connor, providing the strength needed in the sled push and pull. Overall, you both displayed a hybrid profile, but there’s room to sharpen those running skills.

Segments to Improve:

Let’s dive into the segments that need a little more love:

• Running 1 (00:06:03): You started off slower than average, which could be a pacing strategy gone wrong. To improve, practice negative splits during your training runs. Start at a comfortable pace and gradually increase your speed. Incorporate interval training, like 400m repeats at race pace, with short rest intervals.
• Running 4 (00:06:01): This segment was another slow point compared to average, showing signs of fatigue. Focus on your stamina. Long runs at a conversational pace, combined with tempo runs, will help build endurance. Try to maintain good form even when you feel tired.
• Rowing (00:04:44): This segment was slower than average. To boost your rowing performance, incorporate technique drills. Work on your stroke efficiency with a focus on a strong pull and a smooth recovery. Practice rowing intervals to build strength and power.
• Roxzone (00:07:07): Spending extra time in transition can seriously impact your overall time. Work on your agility and transition drills. Set up a mini-course where you practice moving quickly between exercises. The goal is to minimize downtime and keep your heart rate up.

For compromised running scenarios post-exercise, practice running immediately after strength work. For instance, do a sled push followed by a fast 400m run. This will simulate race conditions and help you adapt to the fatigue you’ll face during Hyrox.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Start at a pace you know you can maintain. Trust your training and avoid the temptation to go out too hot. Remember, it’s a marathon, not a sprint!
• Transition Efficiency: During the roxzone, have a clear plan for what you need to do next. Visualize each transition, and practice them so they become second nature. Less time thinking means more time moving!
• Hydration and Nutrition: Don't forget to hydrate before the race and have a plan for nutrition. Fuel up with some easily digestible carbs pre-race, and if you can, take quick sips of water during the race.
• Communication: As a doubles team, keep communicating. Encourage each other during tough segments, and be ready to adjust your strategy based on how you both are feeling.

Conclusion:

Connor and Jack, you’ve both shown that you have what it takes to compete at a high level. The key to unlocking your full potential lies in refining your skills, improving your transitions, and mastering your pacing. Remember, “It’s not the size of the dog in the fight, but the size of the fight in the dog.” – Mark Twain. 🐶 Fight hard, train smart, and when it gets tough, just laugh it off. After all, if you’re not sweating, are you even racing? 😉

Keep pushing your limits, and embrace the grind. You have the heart of a champion; now let’s sharpen those skills! You got this! 💥

- The Rox-Coach