A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Great effort, Sandrine and Salomé! You both finished the 2025 Turin Hyrox Doubles event with a solid overall time of 01:19:29. Your total running time of 00:42:16 was a striking 3:43 faster than average, showcasing your strength as runners—there's more speed in those legs than a cat on a hot tin roof! 🏃♀️💨 This gives you a runner profile, but you'll want to balance that with some serious strength training to ensure you're not just fast but also powerful when it counts.
Looking at your pacing, it seems like the start of the race might have been a bit too slow, especially in Running 1 where you clocked 00:06:05—that was 49 seconds slower than average. You came back strong in the later runs, particularly Running 4, where you were 36 seconds faster than average. This indicates you found your rhythm, but you want to avoid that sluggish start in future races. It's all about finding the sweet spot of pacing—like Goldilocks, you want it just right!
Segments to Improve:
Now, let's dive into the areas needing some TLC. The segments with the most potential for improvement are:
- Sled Pull - 00:04:57 (01:07 slower than average)
- Wall Balls - 00:04:07 (00:42 slower than average)
- Sandbag Lunges - 00:03:34 (00:15 slower than average)
- Burpees Broad Jump - 00:03:46 (00:09 slower than average)
- Sled Push - 00:01:54 (00:14 slower than average)
For each of these segments, here's how you can transform weaknesses into strengths:
Sled Pull:
- Focus on developing back, core, and leg strength. Incorporate deadlifts and pull-ups into your routine.
- Practice pulling sleds with varying weights to increase muscle endurance. Start with lighter weights to perfect your form before increasing the load.
- Drill form: Keep your chest up, engage your core, and use your legs to drive the pull. Think of it as pulling your way to victory—don’t just drag it, own it!
Wall Balls:
- Ensure a solid squat position. Work on front squats to build strength in your legs and improve your squat depth.
- Drill timing by performing sets of wall balls for time, aiming for consistency and rhythm rather than max reps—quality over quantity!
- Incorporate medicine ball throws to improve power and accuracy. You want to feel like you’re launching the ball into orbit!
Sandbag Lunges:
- To improve your lunges, focus on weighted lunges to build leg strength and stability.
- Incorporate step-ups and single-leg deadlifts for balance and unilateral strength.
- Practice transitioning from the lunge to the run to simulate race conditions, maintaining speed and stability.
Burpees Broad Jump:
- Break down the burpee into components—practice the push-up and jump separately.
- Incorporate plyometric drills like box jumps to build explosive power.
- Practice burpees at a controlled pace, gradually increasing speed while maintaining form.
Sled Push:
- Focus on leg strength and power through exercises like squats and lunges.
- Practice pushing the sled with a lower weight to ensure proper mechanics before increasing the load.
- Drill form by pushing with your legs rather than relying on your back—your legs are like springs; let them do the work!
Race Strategies:
In future races, consider these strategies:
- Start strong but controlled—aim to hit a pace that’s challenging but sustainable. You want to feel like a lion, not a cheetah that burnt out after 100 meters!
- Focus on maintaining a consistent rhythm through transitions. Use your roxzone wisely—practice transitioning between exercises to minimize downtime.
- Stay mentally tough during the challenge. Remember, "Pain is just weakness leaving the body." Push through those tough moments—you're stronger than you think!
Conclusion:
Sandrine and Salomé, you’ve shown incredible potential in this race! With your strong running background, it’s now time to add that muscle and power to your toolkit. Embrace the challenges ahead, keep pushing your limits, and remember that every rep and every race is a step closer to your goals. As Goggins would say, "You must be willing to go to war with yourself." So get out there, train hard, and let’s turn those weaknesses into strengths. You've got this! 💪💥
Keep grinding, champions! Remember, the only thing standing between you and your goals is the story you keep telling yourself. Write a better one! The Rox-Coach believes in you! 🏆