Overall Performance:
Duffy and Hewitt Ella, you both absolutely crushed it out there at the 2024 Stockholm Hyrox event! Finishing overall in 18th place, which is in the top 3% of 595 athletes, is nothing short of phenomenal. You also placed 11th in your age group, placing you in the top 5% of 197 competitors – that’s impressive! Your overall time of 01:08:43 showcases your commitment and hard work.
Now, let's talk about that running profile. With a total running time of 00:38:07, which is a solid 01:38 faster than average, it's clear that you both have an affinity for the run. Your pacing showed some strong starts and a nice rhythm throughout the early laps, but as you progressed, we noticed a slight slowdown. This indicates that while you both have the speed, we need to ensure that your strength and endurance can keep up, especially as you transition through those grueling stations. Think of yourselves as a finely-tuned sports car; you’ve got the speed, but now we need to beef up that engine! 🚗💨
Segments to Improve:
Alright, let’s break down the segments where you can really hone in and unleash your inner beasts. Here are the segments with the most potential for improvement:
- Wall Balls (00:03:29) – This was your weakest link, sitting at the 46th percentile. To improve here, focus on technique and consistency. Aim for high-rep workouts with lighter weights to build a rhythm. Work on your squat depth and explosive power from the bottom of the squat. Try doing sets of 15-20 reps with a focus on form.
- Burpees Broad Jump (00:03:09) – You can definitely shave off time here. Incorporate more plyometric training into your routine. Try drills like burpee box jumps and explosive push-ups to increase your power output. Also, practice transitions – getting from the burpee to the jump efficiently is key!
- Sled Pull (00:03:25) – This was slower than average, placing you in the 18th percentile. Focus on strength training that targets your posterior chain. Deadlifts and kettlebell swings will help improve your pulling power. You might want to do sled pulls with varying weights to build endurance and strength simultaneously.
- Rowing (00:04:55) – This segment was a bit sluggish at the 32nd percentile. Work on your rowing technique to maximize your efficiency. Incorporate interval training on the rowing machine, focusing on maintaining a high stroke rate while being mindful of your form. Aim for shorter, high-intensity bursts followed by recovery periods.
Race Strategies:
Now that we know where to improve, let’s strategize for future races:
- Pacing: Start strong but don’t go full throttle right out of the gate. Find a sweet spot that allows you to maintain your energy for the entire race. Consider a negative split approach where you gradually increase the pace as the race progresses.
- Transitions: Use the roxzone wisely. If you find yourself spending too much time transitioning, practice these transitions in training. Make it fluid. Think of it like a relay race – every second counts!
- Hydration and Nutrition: With such an intense event, your body needs fuel. Experiment with what works best for you during training. A quick sip of water or an energy gel can make a world of difference when the fatigue kicks in.
- Visualize Success: Before the race, take a moment to visualize your execution. Imagine each segment going smoothly and how you’ll feel crossing that finish line. This mental preparation can boost your confidence and performance!
Conclusion:
In closing, Duffy and Hewitt, your performance is a testament to your hard work and dedication. Remember, “It’s not about being the best, but being better than you were yesterday.” Keep pushing those limits, and embrace the grind. Every session, every rep, and every ounce of sweat is a step closer to your goals. 💪
And hey, when life gets tough, just remember: the treadmill isn’t going to run itself! Keep that fire burning, and let’s crush those weaknesses together. You’ve got this! 💥🏆
Stay strong, stay focused, and keep chasing greatness. I’m here for you every step of the way! - The Rox-Coach