Lynsey Shaw Hyrox Result

Overall Performance:

Lynsey, you absolutely crushed it out there! Finishing 26th overall and 3rd in the fiercely competitive 40-44 age group is no small feat, especially with 1,469 athletes on the course. Your overall time of 01:10:47 shows that you’ve got the heart of a lion and the spirit of a warrior. 🦁💪 Your total running time of 37:42, although slightly above the average, indicates that you’ve got a strong running profile, but that doesn’t mean we can’t tighten things up. When comparing your performance to your past races, it’s clear you’re evolving. Your results from the 2024 Manchester and Birmingham races were faster, which means you’re capable of even more. The key now is to harness that potential and build on it. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Let's get to work!

Segments & Race Analysis:

Your pacing strategy during the race reveals some important insights. Starting with a blazing fast Running 1 at 03:24, you set an aggressive tone that perhaps contributed to the slower pace in subsequent runs. It’s like starting a marathon at sprinting speed—great for a show, but it’s going to bite you later! The key here is to find that sweet spot: a pace that pushes you but doesn’t leave you gasping for breath. Your performance on the Ski Erg and Sled Push were impressive, where you performed below the average, showing your strength. However, the slower times on segments like Running 3 and Running 5 indicate we need to focus on endurance and maintaining that speed through fatigue. Remember, “You don’t stop when you’re tired, you stop when you’re done.”

Segments to Improve:

• Run Total: Potential Improvement: 01:02 (From 37:42 to 36:40), Focus during training: 34%
• Wall Balls: Potential Improvement: 00:47 (From 03:52 to 03:05), Focus during training: 26%
• Burpees Broad Jump: Potential Improvement: 00:24 (From 04:19 to 03:55), Focus during training: 13%

Let’s break down each of these segments:

• Run Total: Your total running time being above average suggests we need to work on endurance and pacing. For training, focus on:
• Interval Training: Incorporate speed intervals with longer recovery periods. Try 6 x 800m at 5K pace with 2-3 minutes of rest in between.
• Long Runs: Increase your long run gradually, aiming for 12-15 km at a steady pace to build endurance.
• Pacing Drills: Practice running at different paces and learn to get comfortable with a pace that feels challenging but sustainable.
• Wall Balls: Your Wall Balls were solid, but we can definitely shave some time off:
• Technique Work: Focus on your squat depth and the explosive movement upwards to maximize your efficiency. A wall ball is not just a strength exercise; it’s about the rhythm.
• High Repetition Sets: Incorporate sets of 30-50 wall balls in your workouts, focusing on maintaining form throughout. Rest minimally to simulate race conditions.
• Combine with Burpees: Add wall balls into a conditioning circuit with burpees to build stamina for when you’re fatigued during the race.
• Burpees Broad Jump: We can improve your performance here, too:
• Drill Modifications: Break down the movement into parts; practice burpees and broad jumps separately before combining them to ensure explosive power.
• Plyometric Training: Incorporate plyometric drills to enhance your explosiveness. Try box jumps and tuck jumps to improve your overall jump power.
• Timed Sets: Perform timed sets to build endurance. For example, do as many burpee broad jumps as you can in 90 seconds, focusing on maintaining good form.

Remember, Lynsey, improvement often comes from the small details. “Success is a series of small wins.” Let’s make those wins happen!

Race Strategies:

During your next race, let’s implement some strategies that can help optimize your performance:

• Pacing Strategy: Start strong but control your pace. Aim for a negative split; that means running the second half faster than the first. It’ll keep you fresher and help you finish strong.
• Transitions: Work on your transition times (Roxzone). Practice moving quickly between exercises. A stopwatch or a timer can help you track your progress on transitions during training.
• Visualize Success: Before the race, take a moment to visualize each segment. Imagine yourself pushing past the tough points. “Visualize your victory, and then go out and win it.”

Conclusion:

Lynsey, your performance was nothing short of inspiring. With your potential and determination, the next races are going to be even more exciting. Your next challenge awaits in Dublin on November 13, 2025—let’s use this time to sharpen those skills and feel unstoppable! Keep focusing on those segments we discussed, and remember, “You are never too old to set another goal or to dream a new dream.”

So, let's gear up for Hyrox Birmingham on October 23 and Hyrox London on May 3! Your journey is just beginning, and I’m here to make sure you reach every summit. Keep pushing, keep grinding, and most importantly, keep having fun! 💥🏆

Remember, the only limits that exist are the ones you set for yourself. The Rox-Coach is here for you every step of the way!