Overall Performance:
First off, let's give it up for Rachel Lory, Aimee Rowe, Atapana Meleisea, and Matt Lory for tackling the 2025 Auckland HYROX Team Relay Mixed event! With an overall time of 01:05:33, you all showed up and did work. Now, let's break down the performance and see where we can elevate your game to the next level! 💪
Starting with the positives, your team demonstrated solid teamwork and determination, but there are definitely some areas where you can improve. Your total running time of 07:44 is significantly below the average by 26 minutes, indicating a strong running profile among the group, especially compared to the average finishers in your division. However, it also suggests that there’s room for improvement in the strength segments, as it appears those areas are where time was lost. In the world of HYROX, it's not just about how fast you run but how well you can handle the hybrid nature of the race. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”
Comparatively to your previous races, this performance shows potential for growth. While the pacing was somewhat inconsistent, particularly with the first running segment being slightly slower than average, your overall effort was commendable. You have the foundation; it’s time to build on it!
Segments & Race Analysis:
Let’s dive deeper into the segments. The analysis reveals some critical insights:
- Running Segments: While your total running time showcased your running prowess, the individual running segments suggest a need for better pacing. Running 1 was slightly slower than average, while Running 2 was notably faster, indicating a possible overexertion that may have impacted subsequent segments.
- Strength Segments: The sled push and sled pull segments were particularly challenging, resulting in zero recorded times. This is a significant area for improvement, as this is where you lost the most time. The same goes for burpees, sandbag lunges, and wall balls, where you were far off the average.
- Roxzone Time: The 24:13 spent in the roxzone indicates that transitions and recovery were slower than average, which can be improved through better conditioning and quicker transitions between exercises.
When we look at the segments collectively, it’s clear that while you have a strong running profile, there’s a need to bolster your strength and transition efficiency. Remember, “You can’t climb the ladder of success with your hands in your pockets.” Time to roll up those sleeves and get to work!
Segments to Improve:
Now, let’s pinpoint the segments that need the most attention:
- Sled Push: Zero recorded time here is a clear indicator that this segment needs focused training. It’s crucial for you to build strength in your legs and core.
- Training Strategy: Incorporate sled pushes into your routine twice a week. Start with lighter weight to perfect your form, then gradually increase the load.
- Form Corrections: Focus on maintaining a low center of gravity and engaging your core. This will help you push with more power and efficiency.
- Sled Pull: Similar to the sled push, this segment also recorded zero time.
- Training Strategy: Include sled pulls in your training regimen. Use resistance bands to mimic the pulling motion if a sled isn’t available.
- Form Corrections: Keep your hips low and your chest up to maintain proper form. Engage your lats and legs, pulling with your entire body rather than just your arms.
- Burpees Broad Jump: Again, no time recorded.
- Training Strategy: Practice burpees regularly, focusing on explosiveness. Add broad jumps after each burpee to build leg strength and coordination.
- Form Corrections: Ensure you land softly after each jump to reduce impact on your joints. A smoother landing will allow you to transition faster into the next movement.
- Sandbag Lunges: Another segment needing attention, with no recorded time.
- Training Strategy: Incorporate lunges into your strength training. Add weight gradually to simulate competition conditions.
- Form Corrections: Ensure your knees don’t extend past your toes and keep your core engaged for better stability.
- Wall Balls: This segment also fell short, needing a solid boost in performance.
- Training Strategy: Include wall ball workouts in your weekly training. Aim for volume to build endurance.
- Form Corrections: Focus on your squat depth and the accuracy of your throw. A strong throw can save time!
In terms of focus, I recommend dedicating at least 40% of your training sessions to these strength segments to turn weaknesses into strengths. The more you practice, the more comfortable you’ll become. Remember, “You are your only limit.”
Race Strategies:
During the race, implementing effective strategies can make all the difference:
- Pacing: Start your race with a conservative pace, especially in the first running segment. You don't want to burn out early. Aim for a steady rhythm rather than an all-out sprint. “Slow is smooth, smooth is fast.”
- Transitions: Work on your transitions during training. Simulate race conditions to practice moving quickly from one segment to the next. Time is lost in transitions, so make every second count!
- Team Coordination: Communicate with your teammates about pacing and segment transitions. Having a clear plan will help you work together efficiently.
- Mindset: Keep a positive mindset throughout the race. If you hit a rough patch, remind yourself why you’re there and visualize success. “Pain is temporary, pride is forever.”
Conclusion:
Rachel, Aimee, Atapana, and Matt, you have a solid foundation to build on after your Auckland race. Next up, you have the F45 HYROX Sydney on July 4, 2025, followed by HYROX Perth on September 6, 2025, and the AIA HYROX Open Asian Championships on June 28, 2025. Use these opportunities to implement the training strategies we've discussed. Remember, “Success is not owned, it’s leased, and rent is due every day.” Keep grinding, stay focused, and let’s turn those weaknesses into strengths! 💥
Now, go out there and crush those upcoming races! I’m here to support you every step of the way. Together, we’ll make your next performance unforgettable. Let’s get after it! - The Rox-Coach
Rachel Lory
Aimee Rowe
