Emily Meakin, Hannah Denison Hyrox Result

Overall Performance:

Emily Meakin and Hannah Denison, you two just crushed the competition at the recent Hyrox race, finishing with an impressive overall time of 58:57, placing 9th overall and 7th in your age group. That puts you in the top 2% and top 6% respectively—huge congratulations! 🙌 Your combined efforts reflect not just talent, but also relentless dedication and hard work.

Now, let’s talk about your pacing. Emily, your total running time was 31:43, which is a remarkable 5 seconds faster than the average for your finish time. This indicates that you have a strong running profile, which is fantastic! However, your splits show that in certain segments, especially the initial run, you started a bit too slow. Remember, starting strong can set the tone for the rest of your race. Hannah, on the other hand, you showed great endurance but can still improve on the transitions and strength segments.

Overall, you both have a solid foundation, but there is always room for improvement. As you gear up for the World Championships in Chicago, let's hone in on those areas that need sharpening. After all, as Goggins says, "You are stopping you, you are giving up instead of getting hard." Let’s get hard! 💥

Segments & Race Analysis:

The breakdown of your race shows a mix of strengths and areas needing attention. Your running segments were quite solid overall, with some laps even faster than average. However, there were noticeable differences in your Ski Erg and Burpees Broad Jump segments, where both of you lagged compared to the average times.

• Running 1: You took 5:25, which is slower than average by +1:51. Starting slower can lead to a stronger finish, so let’s work on pacing strategies for future races.
• Ski Erg: Both of you maintained an average time, but with a bit more power and efficiency, you could bring that time down significantly.
• Burpees Broad Jump: This segment was particularly challenging, taking 2:56 (+0:25 compared to average). With focused training, you can shave off seconds here!

Looking at your overall performance, both of you showed a strong hybrid profile, but with Emily leaning more towards running strength and Hannah needing to work on her transitions and burpee efficiency. Remember, "Success is where preparation and opportunity meet." Let’s prepare! 💪

Segments to Improve:

Now, let's dig deeper into the segments that need the most attention. The Burpees Broad Jump and Wall Balls are the two areas where both of you can improve significantly. Here's how:

• Burpees Broad Jump:
  • Potential Improvement: 00:38 (from 02:56 to 02:18).
  • Focus during training: 49%.
  • Training Strategy:
    • Integrate high-intensity interval training focused on burpees and broad jumps. For example, do 5 rounds of 10 burpees followed by 10 broad jumps with a short rest in between.
    • Work on explosive power. Perform box jumps or depth jumps to develop the fast-twitch muscle fibers needed for the jump part of this segment.
    • Practice pacing. Do a series of burpees followed by a timed broad jump to mimic race conditions.
• Wall Balls:
  • Potential Improvement: 00:20 (from 03:37 to 03:17).
  • Focus during training: 25%.
  • Training Strategy:
    • Incorporate wall ball drills into your regular workouts. Aim for 3 sets of 20 reps at a challenging weight, focusing on form and speed.
    • Interval training: Perform wall balls for 30 seconds, rest for 30 seconds, and repeat for 10 rounds.
    • Focus on the squat component of the wall ball. Stronger legs will translate to better power during the throw.

Your time spent in the roxzone also needs improvement. Emily, aim to cut down on transition time by practicing quick changes between exercises. Think of it as a race against yourself—because if you don’t, you’ll have to answer to your inner Goggins! “The only way to get to the other side is to get through it.”

Race Strategies:

As you both prepare for the World Championships, here are some race strategies to consider:

• Start Strong: Focus on maintaining a steady pace from the get-go. If you can, aim to be slightly faster than your average pace in the first running segment to create momentum.
• Transition Practice: Set aside time in your training to practice quick transitions between exercises. Time how long it takes you to move from one exercise to another and work on reducing that time.
• Mindset: Keep a positive mindset throughout the race. Remember to encourage each other during tough segments. As Jocko Willink says, "Discipline equals freedom." Make sure to stay disciplined in your race plan.

Conclusion:

Emily and Hannah, you both have shown tremendous growth and potential in your recent race performance. The upcoming World Championships in Chicago is your chance to showcase all that hard work. Keep focusing on those segments that need improvement and remember that every second counts. You’ve got this! As you prepare, remind yourselves: “It’s not about being the best, but being better than you were yesterday.”

Your next relevant races are lined up, including F45 HYROX Toronto on October 3rd, INTERSPORT HYROX Stockholm on December 19th, and HYROX Dallas on November 21st. These are great opportunities to put your training into practice and continue improving.

Stay focused, stay driven, and always push your limits. Remember, "You are the only one who can limit your greatness." Get out there and show the world what you’re made of! 💪💥 You are not just competing; you’re redefining your limits. Keep pushing, and let’s own that Hyrox stage!

Best of luck, and see you crushing it at the next race! - The Rox-Coach