Cheryl Sapulette, Angelique Dollevoet Hyrox Result

Overall Performance:

Cheryl and Angelique, first off, let’s just take a moment to appreciate your grit and determination! Finishing in the top 85% overall and the top 78% in your age group is no small feat. You both crossed the finish line in 01:31:55, and that’s something to be proud of! 💪

Looking at your pacing, it seems like you both approached the race with the spirit of warriors. However, there was a bit of a rollercoaster with your pace, especially in the latter running segments. Your overall running time of 45:30 is about 4:50 faster than average, which indicates you have a strong runner profile. Yet, we can’t ignore the strength training needed to balance it out. Think of it this way: if you’re running like the wind but can’t push a sled to save your life, you might as well be a gazelle running from a lion! 🦓

In past races, you've shown steady improvement, but this race highlighted a few areas where we can tighten up. Let’s dive deeper into those segments to identify strengths and opportunities for improvement.

Segments & Race Analysis:

Analyzing your race segments, the first running segment was executed well, finishing just 5 seconds behind the average, which is commendable! However, as the race progressed, we noticed a gradual slowdown in your running segments, particularly after the sled push and the sled pull. This is likely a combination of fatigue and possibly pacing issues. The sled pull really took a toll, costing you significant time compared to the average. You both pushed hard, but there’s room for strategic pacing adjustments.

Looking at the ski erg, you performed exceptionally well, ranking in the 83rd percentile. Keep that energy up! The burpees broad jump and wall balls, however, need some serious attention. The wall balls particularly stand out as a glaring opportunity for improvement – clocking in at 99th percentile for time lost! Think of those wall balls as your nemesis right now; we’re going to turn that around! 🏋️

Segments to Improve:

Now, let’s pinpoint the segments where you can really up your game. Here’s the breakdown:

• Wall Balls:
  • Current Time: 07:20
  • Potential Improvement: 02:35 (target time: 04:45)
  • Focus during training: 55%

  To improve your wall ball performance, incorporate more specific drills. Aim for sets of 10-15 wall balls, emphasizing form and technique. Consider including a progression of lighter to heavier medicine balls to build strength. Also, practice transitioning quickly between wall balls and the next exercise to mimic race conditions.

• Burpees Broad Jump:
  • Current Time: 05:06
  • Potential Improvement: 00:57 (target time: 04:09)
  • Focus during training: 20%

  For this segment, work on explosive movements. Incorporate plyometric training, such as box jumps and burpee variations. Also, consider running short distances immediately after your burpees to simulate the fatigue you’ll feel during the race.

• Sled Pull:
  • Current Time: 06:19
  • Potential Improvement: 00:52 (target time: 05:27)
  • Focus during training: 18%

  Building strength in your legs and upper body is crucial here. Include sled pulls in your routine, and don’t shy away from resistance band training for your back and shoulders. Work on grip strength as well, as it’s vital for maintaining control during the pulls.

Race Strategies:

Alright, warriors, let’s talk strategy for your next race. Here are some actionable tips to enhance your performance:

• Pacing: Start strong but stay controlled. You can’t run a marathon at a sprint pace. Aim for even splits across your running segments. Remember, it’s not a race against time until the last lap!
• Transition Time: Your roxzone was 9:01, which is a bit slower than average. Work on your transitions during training. Practice moving efficiently from one exercise to the next, minimizing downtime. Think of it as a relay race—get in and out like you’re passing the baton!
• Mindset: Keep your head in the game. Visualize your success before you race and stay positive throughout. As Goggins says, "When you think you’re done, you’re only at 40%." You’ve got more in you than you realize!

Conclusion:

Cheryl and Angelique, you’ve shown some serious potential in this race! Looking ahead, focus on the areas that need improvement, particularly the wall balls and sled pull. You have the power to transform these segments from weaknesses into strengths. Remember, every rep counts, and every workout is an opportunity to build a better version of yourselves. 💥

As you gear up for your next Hyrox event, reflect on this feedback and consider setting specific goals for each training session. Don't forget to have fun along the way! And hey, if you can dodge a wall ball, you can dodge anything life throws at you! Keep pushing your limits, and let's aim for an even stronger performance next time. You've got this! 🏆

Stay relentless, stay hungry, and most importantly, stay strong. You’re not just athletes; you’re warriors in this arena. Until next time, I’m Rox-Coach, and I’m here to help you crush your goals!