Sarah Francis, Stephanie Butler Hyrox Result

Overall Performance:

Francis and Stephanie, congrats on finishing 6th overall in the highly competitive Hyrox Pro Doubles Women category! You both crushed it in Stockholm, landing in the top 9% of 64 athletes and 5th in your age group. With an overall time of 01:07:02, you showcased impressive endurance, especially with a total running time of 00:35:18, which was 00:46 faster than the average. This clearly indicates that you both have a stronger running profile, which is a valuable asset in this competition.

Now, let’s talk pacing. Your first running segment was a touch too fast at 00:04:04—10 seconds ahead of average. While it’s great to start strong, you risk burning out early. It’s like launching a rocket only to run out of fuel before reaching orbit! As you go forward, consider a more controlled pace to save energy for those grueling exercises that follow. You both have tremendous potential, and fine-tuning your pacing strategy can elevate your performance even more.

Segments to Improve:

Now, let’s break down the segments that could use some TLC:

• Sled Push (00:01:58) - This part was 3 seconds slower than average, and it’s crucial for building strength and momentum. Focus on building your leg and core strength. Try these drills:
• Weighted Sled Drags: Pull a weighted sled over short distances, focusing on maintaining a strong posture and engaging your core.
• Heavy Squats: Incorporate back squats into your routine to build the necessary strength for sled pushes.
• Interval Sled Pushes: Push a sled for distance at high intensity, followed by a short rest. This simulates race conditions and builds endurance.
• Sandbag Lunges (00:03:17) - 3 seconds slower than average, showcasing a need to improve both strength and technique. Here’s how to enhance this segment:
• Sandbag Carry Walks: Work on your grip and core stability by walking with a sandbag, focusing on keeping your form tight.
• Weighted Lunges: Perform forward and backward lunges with weights to build strength in your legs and improve your endurance.
• Form Drills: Practice lunges without weights to perfect your form. Ensure your knees don’t extend past your toes and maintain a straight back.
• Rowing (00:04:42) - This segment was 10 seconds slower than average. To improve rowing efficiency:
• Technique Drills: Focus on your form. Use a mirror or coach to ensure you’re using your legs, back, and arms effectively in a fluid motion.
• Interval Rowing Workouts: Incorporate intervals into your rowing sessions. Row 500 meters at high intensity, followed by a rest period, and repeat.
• Core Strengthening: Strengthen your core with exercises like planks and Russian twists to improve your overall rowing power.

Race Strategies:

Now that we’ve identified the areas for growth, let’s strategize for race day:

• Pacing: Aim for a controlled start. Keep your first running segment within 5 seconds of average to ensure you’re not gasping for air halfway through.
• Transitions: Work on reducing your roxzone time. Practice moving quickly between exercises. Visualize your transitions and rehearse them during training to build muscle memory.
• Mindset: Embrace the grind! Remember, “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” Keep pushing each other, stay motivated, and remind yourselves of your capability to overcome challenges.

Conclusion:

Francis and Stephanie, you both have shown incredible talent and potential. With targeted improvements in your sled push, sandbag lunges, and rowing, you’ll be on your way to achieving even greater results. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing, keep training, and most importantly, keep enjoying the process! 💪💥

Now, go out there and dominate the next race! The Rox-Coach is here rooting for you every step of the way! 🏆