Ainslie Colbert, Verity Burgess Hyrox Result

Overall Performance:

Ainslie Colbert and Verity Burgess, your performance at the 2024 Perth Hyrox was nothing short of impressive! Finishing 209th overall out of 241 athletes and 30th in your age group is a testament to your hard work and determination. With a total time of 01:39:37, you showed remarkable resilience and pacing, especially with a total running time of 00:55:05, which is 02:31 faster than average. This indicates that you both have a solid runner profile, but there’s room to enhance your strength components.

Looking at your pacing, it appears that you started off a bit slower in Running 1 (00:07:38). This may have affected your momentum going into the subsequent segments. Remember, it’s all about finding that sweet spot—too fast, and you burn out; too slow, and you leave time on the table. Let’s sharpen that strategy a bit! 💪

Segments to Improve:

To really elevate your game, let’s identify the segments where you can turn weaknesses into strengths:

• Burpees Broad Jump (00:06:35): This segment was 01:35 slower than average. Focus on form and efficiency. Try performing burpees with a focus on explosive power. A great drill is to do a burpee, but instead of jumping forward, jump straight up. This will help develop your power and improve your transition speed.
• Sandbag Lunges (00:05:47): You were 01:28 slower here. Let’s work on strength endurance. Start incorporating weighted lunges in your training. Aim for 3 sets of 10-15 reps with a moderate weight, focusing on maintaining a strong core and proper form. You can also practice walking lunges with a sandbag to simulate race conditions.
• Roxzone (00:10:40): Your transitions could use some work, as they were 01:19 slower than average. To enhance your overall fitness and transition times, practice high-intensity interval training (HIIT) workouts. Aim for short, intense bursts followed by brief rest periods to simulate race conditions.

In addition, it would be beneficial to focus on your overall strength, especially in your upper body and core, to support those heavy lifting segments like the Sled Push and Sled Pull. Incorporate compound movements like deadlifts, cleans, and overhead presses into your workouts to boost your strength profile. 🏋️‍♀️

Race Strategies:

During your next race, consider these strategies to improve your performance:

• Pacing: Start with a slightly faster pace in Running 1 to build momentum. You can afford to push a little more without sacrificing form. Just make sure your form stays crisp; remember, we’re not just running; we’re setting the stage for the rest of the race!
• Transitions: Practice your transitions as if they are a segment of the race. Have a specific routine for how you approach each station. Quick, efficient movements can shave precious seconds off your time. 🕒
• Breathing: Focus on your breathing during the high-intensity segments. Controlled, rhythmic breathing will help you maintain your energy levels and keep your heart rate in check.

Lastly, keep that mental game strong. Visualize your success and remember: “It’s not about the times you fell; it’s about the times you got back up.” Stay relentless, ladies! 💥

Conclusion:

Overall, Ainslie and Verity, you’ve got a solid foundation to build upon. With a few adjustments and targeted training, you can elevate your performance even further. Remember, every second counts in Hyrox, and every workout is an opportunity to improve. Keep pushing the limits, and let’s crush those future races together! And hey, if someone asks you if you’re ready for another round of burpees, just smile and say, “I was born ready!” 😉

Stay strong, stay committed, and keep that Hyrox spirit alive! Remember, I’m here to help you every step of the way. You’ve got this! - The Rox-Coach