Elizabeth Phillips, Stephanie Poreda Hyrox Result

Overall Performance:

Elizabeth and Stephanie, you two crushed it at the 2024 Toronto Hyrox competition! Finishing with an overall time of 01:18:49, landing you in the top 7% of 593 athletes is no small feat. Your total running time of 42:05 is impressive—3:26 faster than average! This indicates that you both have a runner's profile, which is fantastic. However, it seems you may have paced yourselves a bit too conservatively in the first running segment, coming in 17 seconds slower than average. This is a common pitfall; starting too fast can lead to burnout, but starting too slow can mean leaving potential on the table. Your best running lap at 4:53 is a testament to your potential when you’re firing on all cylinders. Now, let’s dive into some areas for improvement to help you both dominate even more next time! 💪

Segments to Improve:

While your overall performance was strong, there are specific segments that need some TLC:

• Burpees Broad Jump (01:09 slower than average): This segment really needs attention. Consider incorporating high-rep burpee drills into your training, focusing on form and explosiveness. Aim for sets of 10-15 reps, ensuring you maintain a strong plank position and explosive jump. You can also practice broad jumps with a focus on landing softly to prepare your legs for the explosive component.
• Wall Balls (00:33 slower than average): For wall balls, form is everything. Work on your squat depth and make sure you're throwing the ball high enough to hit your target. Practice 'Wall Ball Wednesdays'—set a timer for 10 minutes, and do as many wall balls as possible, focusing on keeping a steady pace. Consider implementing a drop set strategy where you start with heavier balls and drop to lighter ones as fatigue sets in.
• Sandbag Lunges (00:41 slower than average): Lunges can be grueling, especially with a sandbag. Focus on building strength in your legs and core. Try walking lunges with a weighted vest or sandbag, gradually increasing the weight. Incorporate plyometric lunges to build explosiveness as well—these will help with power output during the race.
• Sled Pull (00:15 slower than average): This one’s about building upper body strength. Include sled pulls in your routine, focusing on technique and grip. You can also do rows and pull-ups to strengthen your back and biceps, which will aid during the sled pull. Aim for shorter, more intense pulls to mimic race conditions.
• Roxzone (00:58 slower than average): The time spent transitioning between exercises is crucial. Work on your overall fitness and practice transitions during your training sessions. Try to minimize downtime by setting up your gear before starting and practicing quick changes between exercises.

Race Strategies:

Now that we know where to improve, let’s talk strategy for your next race:

• Start Strong, Finish Stronger: Use your running advantage wisely. Aim to start the first running segment with a pace that feels comfortable but allows room for a strong finish. You should be in control from the get-go—think of it as a marathon, not a sprint.
• Exercise Transitions: Practice your transitions in your training sessions. Smooth transitions can shave off valuable time. Perhaps even have a friendly competition between you two during training to see who can transition the fastest!
• Stay Mentally Tough: Keep the mindset of "I can do hard things." When you're fatigued, remind yourselves of your strength and resilience. Consider repeating affirmations during the race, like “I am strong, I am fast, I am unstoppable!”

Conclusion:

Elizabeth and Stephanie, you both have the potential to elevate your game even further. Remember, “The only way to know your limits is to go beyond them.” Keep pushing your limits in training, focus on those segments that need improvement, and you’ll be unstoppable in the next race. A little laughter helps too—just remember, burpees are just like taxes: they’re always a bit painful, but necessary for growth! 💥 Keep grinding, and see you at the next race! You've got this! 🏆

The Rox-Coach