Cleo Fletcher, Joshua Fletcher Hyrox Result

Overall Performance:

Alright, Cleo and Joshua, let’s break down your Hyrox performance like a fine science experiment. You finished with a solid overall time of 01:30:41, landing you in the Top 69% of 1355 athletes and Top 66% in your age group. Not too shabby, but there’s always room for improvement, right? Your total running time was 46:01, which is actually 5:50 faster than average—this is a clear indicator that you both have a runner profile. You guys are the gazelles of the Hyrox jungle, but let’s not forget the weights!

However, a closer look at your pacing reveals that you started strong with your first running segment at 4:41—which is 51 seconds faster than average. But then, it seems you lost a bit of steam in the latter parts, with your final running segment clocking in at 7:51. It’s like you sprinted out of the gates, only to realize you had to run a marathon instead of a 100m! Remember, pacing is key; you want to be a tortoise, not just the hare.

Overall, your performance shows a mix of strength and endurance, but let’s harness that running prowess into a more balanced approach that includes strength training. Time to turn those gazelle legs into a full-on Hyrox beast!

Segments & Race Analysis:

Looking at your segments, there are some highlights and areas for growth. You absolutely crushed the Ski Erg and Sled Push, ranking in the 87th and 95th percentile, respectively. That’s where you showed your strength! The Sled Push time of 2:23 is impressive, but let’s not forget about those wall balls that could use a little TLC. Your wall ball segment came in at 7:08, which is a whopping 2:15 slower than average. If wall balls were a party, you’d still be at the door waiting for your ride!

Your Roxzone time was 9:51, which is also slower than average by about 1:04. This means you took a bit of extra time transitioning. Remember, every second counts! If you want to crush your next race, you need to tighten up those transitions and get back on the course faster. Think of it as the pit stop in a Formula 1 race—swift and efficient!

Segments to Improve:

Now, let’s dive into the nitty-gritty of your worst-performing segments—these are your golden opportunities! We’re talking about the areas where you can turn weaknesses into strengths:

• Wall Balls: Current Time: 7:08. Potential Improvement: 2:14 (Target time: 4:54). Focus during training: 47%.
  • Drills: Incorporate high-rep wall ball workouts into your routine. Start with sets of 10-15 reps, focusing on form and explosive power. Gradually increase reps and decrease rest time to build endurance.
  • Form Corrections: Keep your core tight and aim for a consistent throw height. Practice landing with your hips back and knees out to maintain balance and control.
• Sled Pull: Current Time: 4:53. Potential Improvement: 0:55 (Target time: 3:58). Focus during training: 19%.
  • Drills: Implement heavy sled pulls in your training regimen. Use a variety of rep ranges, focusing on both maximal strength (low reps, heavy weight) and muscular endurance (higher reps, lighter weight).
  • Technique Tips: Maintain a low center of gravity and focus on a powerful pull. Your hand placement should be shoulder-width apart, and remember to engage your core throughout the movement.
• Sandbag Lunges: Current Time: 5:10. Potential Improvement: 0:53 (Target time: 4:17). Focus during training: 18%.
  • Drills: Incorporate sandbag lunges into your leg day routine. Start with lighter weights and focus on perfecting your form before gradually increasing the load.
  • Form Corrections: Ensure your knee doesn’t go past your toe on the front leg, and keep your back straight. Use your core to stabilize and maintain balance throughout the lunge.
• Sled Push: Current Time: 2:23. Potential Improvement: 0:19 (Target time: 2:04). Focus during training: 6%.
  • Drills: Add sled pushes to your strength training sessions, focusing on maintaining a steady pace. Experiment with different foot placements to find what feels best for you.
  • Technique Tips: Keep your body low and drive through your heels. Focus on pushing through your legs while keeping your core engaged to maintain stability.

Race Strategies:

Now that we’ve identified areas for improvement, let’s talk about strategies you can implement during your races:

• Pacing: Start strong, but don’t go all-out in the first running segment. Aim for a consistent pace throughout. Remember, you’re running a marathon, not a sprint! Find your rhythm early on, and save some gas for the final push.
• Transitions: Use the Roxzone to your advantage. During transitions, focus on quick and efficient movements. Practice switching from one exercise to the next in training to minimize wasted time.
• Nutrition: Fuel your body properly before the race. Have a balanced meal with carbs and protein the night before, and consider a small snack like a banana or energy gel about 30 minutes before the race to keep your energy levels steady.
• Mindset: Stay positive and focused throughout the race. Visualize your success and remind yourself that you’ve trained hard for this. If you hit a wall, remember: “It’s not about being the best. It’s about being better than you were yesterday.”

Conclusion:

Cleo and Joshua, your performance in this race was commendable, but there is always room for improvement. With your next race coming up at HYROX Perth in September, you have plenty of time to sharpen your skills and work on those key areas. Remember, the goal is progress, not perfection. Every rep you put in, every second you shave off your time, adds up to a stronger, faster you. As David Goggins says, “You are not going to die! You’re just going to be uncomfortable for a little bit.” Embrace the discomfort, and let’s turn those weaknesses into strengths! 💪🏼

Keep pushing, keep striving, and let’s make your next race even better than this one. Remember, the finish line is just the beginning of a new race. Ready to crush it? Bring it on! You got this!

– The Rox-Coach