Mel Nearen, Kelsey Murphy Hyrox Result

Overall Performance:

Mel Nearen and Kelsey Murphy, you two brought your A-game to the 2024 Toronto Hyrox competition! Finishing 13th overall and 8th in your age group is a commendable achievement, placing you in the top 28% and 32% respectively. A total time of 01:34:17 is no small feat, and your total running time of 00:50:40 is a solid 29 seconds faster than average, showcasing your runner profile. Your best running lap of 00:05:07 demonstrates that you have the speed to compete at a high level. However, while your running segments show strength, there are some areas where we can tighten up the performance—specifically during the strength segments and transitions.

Your pacing was on point during the initial running segments, but it seems like the fatigue hit hard during the latter half, particularly in running 3 and 4. This is a common trap; you start strong but may not have maintained that intensity throughout. The goal moving forward is to harness that running power while bolstering your strength capabilities to ensure those heavier segments don’t slow you down.

Segments to Improve:

• Sled Pull (00:07:19): This segment took a toll on your overall time, ranking in the 96th percentile. To improve, focus on specific strength training for your posterior chain. Incorporate deadlifts, kettlebell swings, and heavy sled drags into your routine. Aim for 3-4 sets of 6-8 reps, focusing on explosive power and maintaining proper form. Practice with the sled itself, gradually increasing the weight while maintaining speed.
• Total Running Time (00:50:40): While you're a strong runner, we need to ensure that your endurance remains consistent throughout the race. Incorporate longer runs into your training, aiming for 60-90 minutes at a steady pace. Add interval training sessions, where you run at a high intensity for 1-2 minutes followed by 2-3 minutes of recovery. This will help build your cardiovascular capacity while teaching your legs to recover faster.

Race Strategies:

• Pacing Strategy: Start strong but control the pace. A negative split strategy—where you aim to run the second half faster than the first—can help prevent burnout. Use your initial speed to build a lead, but don't go all out. This is a marathon, not a sprint!
• Transition Time: You had a Roxzone time of 00:08:13, which is faster than average. However, we can still shave off seconds here. Practice quick transitions during training. Set up mock races where you focus on moving seamlessly from one exercise to another—think of it as a dance, and you two are leading!

Conclusion:

Mel and Kelsey, you’ve laid down a solid foundation with your performance, and now it’s time to build on it. Remember, “The only way to get better is to put in the work.” – Jocko Willink. Embrace the grind! Use this feedback to fuel your training, turning weaknesses into newfound strengths. And keep in mind, every great athlete has had their fair share of struggles; it’s how you respond that defines your journey.

Keep pushing, keep grinding, and don’t forget to have fun along the way! After all, if it doesn’t challenge you, it won’t change you. Now, let’s get out there, crush those weaknesses, and leave your opponents in the dust! 💪💥🏆

With grit and determination, you’ll be back stronger than ever. Let’s go!

— The Rox-Coach