Emily Meakin, Henry Wilson Hyrox Result

Overall Performance:

Emily Meakin and Henry Wilson, you both crushed it out there at the 2025 Hyrox competition in Malaga! Finishing with a time of 01:05:44 puts you in the top 12% of 980 athletes and 12% of 458 in your age group. That’s a performance to be proud of! Your total running time of 36:37 was a solid 34 seconds faster than the average, indicating a stronger running profile. You both showcased a good mix of endurance and strength, but there are areas we can fine-tune to take your performance to the next level.

Looking at your past races, this performance marks a significant improvement from your previous best of 01:07:05 in Katowice. Your pacing appears to be more controlled this time around. However, we can still work on refining that transition time and your strength segments to maximize efficiency. Remember, you’re not just running; you’re a hybrid athlete, and it's time to embrace that dual nature!

Segments & Race Analysis:

Analyzing the race segments, you both had some standout performances, but there were also areas where time slipped through your fingers like sand through an hourglass. The first running segment was a tad faster than average, suggesting you started strong, but let's not get ahead of ourselves! It’s crucial to maintain that energy throughout the race. The transitions, or 'roxzone' times, were slower than average, indicating room for improvement in your overall fitness and transition strategy. We need to focus on not just how fast you move through the exercises but how efficiently you transition between them. That’s the secret sauce that can shave precious seconds off your final time.

For the individual segments, the Ski Erg and Rowing segments were decent but could benefit from some targeted strength training. The Sled Push and Wall Balls also showed you had the potential for more speed. Let’s buckle down and focus on these to turn those weaknesses into strengths. Remember, "The only easy day was yesterday!"

Segments to Improve:

Here’s the breakdown of your worst-performing segments, along with actionable strategies to improve:

• Burpees Broad Jump
  • Current Time: 02:57
  • Potential Improvement: 00:44 (target time: 02:13)
  • Focus during training: 22%
  • Training Strategies:
    • Practice the Burpees with a focus on explosive jumps. Try a drill where you perform a burpee followed by a broad jump, ensuring you land softly to reduce impact.
    • Incorporate plyometric training, such as box jumps and tuck jumps, to enhance your explosive power.
• Rowing
  • Current Time: 04:32
  • Potential Improvement: 00:24 (target time: 04:08)
  • Focus during training: 12%
  • Training Strategies:
    • Work on your technique! Focus on your stroke rate and power application. A higher stroke rate can increase your boat speed.
    • Incorporate interval rowing sessions with a focus on high-intensity bursts followed by short rest periods.
• Sled Push
  • Current Time: 01:49
  • Potential Improvement: 00:20 (target time: 01:29)
  • Focus during training: 10%
  • Training Strategies:
    • Increase your strength training, particularly in your legs and core. Exercises like squats and deadlifts will build the necessary strength.
    • Incorporate sled push drills with varying weights to build both strength and technique.
• Wall Balls
  • Current Time: 03:44
  • Potential Improvement: 00:17 (target time: 03:27)
  • Focus during training: 8%
  • Training Strategies:
    • Work on your squat depth and explosive power for cleaner throws. Include more plyometric exercises.
    • Practice your wall ball technique with a focus on rhythm and breathing.

Race Strategies:

For your next competition, let's tweak your race strategy a bit:

• Start with a controlled pace in the first running segment to avoid burning out early. You want to feel like you're cruising, not sprinting.
• During transitions, practice quick switches between exercises. This can be the difference of seconds that add up over the course of the race.
• Stay mentally present throughout the race. Use visualization techniques before the race to picture yourself executing each segment perfectly.
• Consider incorporating breathing techniques during the more intense portions, like the Sled Push and Wall Balls, to maintain control and focus.

Conclusion:

Emily and Henry, you’ve laid a solid foundation with your performance in Malaga, and there’s so much room for growth. As you gear up for the next races in Barcelona, Valencia, and Madrid, remember to focus on those identified segments for improvement. Embrace the grind, because you are not just athletes; you are warriors in this Hyrox arena! 🏆

Keep pushing yourselves, and remember: "You will never reach your destination if you stop and throw stones at every dog that barks." So let those distractions fade and keep your eyes on the prize!

Let’s bring home the gold in the next race! 💪💥

Stay strong, stay focused, and let’s keep smashing those goals! You got this!

- The Rox-Coach