David Macalister, Edward Shute Hyrox Result

Overall Performance:

David and Edward, congrats on tackling the Hyrox doubles in Sydney! With an overall time of 01:33:17, you both placed 961 overall, which is in the top 70% of 1355 athletes. In your age group of 45-49, you ranked 37, landing in the top 66% of 56 competitors. That's no small feat! From what I see, you both have a solid foundation, but there’s room for growth, especially in your strength segments.

Your total running time of 47:34 is significantly faster than average by 5:59, indicating that you’ve got a runner’s profile. However, this means we need to balance that out with strength training to ensure you don’t just excel in running but also dominate the strength-based exercises. Your pacing during the race looks like it could use a little fine-tuning; you started strong but showed some variability in your speeds, particularly in the latter segments. Remember, Hyrox isn’t just about speed; it’s about maintaining that speed while crushing those obstacles! Keep that in mind as we break down your performance.

Segments & Race Analysis:

Looking at the overall race, your performance was commendable, but there are segments that need some serious attention:

• Running 1: You kicked things off with a solid 04:36, which is impressive and shows you’ve got the speed to start strong. However, it’s essential to find that balance to avoid burning out early.
• Ski Erg: At 03:54, you were just shy of the average, but there’s potential here for improvement.
• Sled Push: This segment was a tough one for you at 01:23. You need to push harder here—literally! This is a key strength segment, and improving it will significantly impact your overall performance.
• Farmers Carry: This was your biggest struggle at 04:49. You can’t carry that load like it’s a grocery bag; let’s work on that grip strength!
• Burpees Broad Jump: Yikes! 05:21 is a lot of time lost. This one really needs work. Think of it as transforming from a sloth to a gazelle! 🦒
• Roxzone: Spending 11:03 here is way too long. This indicates that you may have been resting too much or taking too long to transition. We need to tighten this up—let’s treat it like a relay race and hustle!

Overall, while your running times are impressive, the strength segments need to catch up. You want to be a well-rounded athlete, not just a speedy gazelle on the track. Your performance is a great starting point, but now it’s time to level up—like a video game character, but with more sweat and less joystick! 🎮💪

Segments to Improve:

Let’s focus on the segments that are dragging down your overall performance:

• Farmers Carry: Current time: 04:49 - Potential improvement: 02:51 (aim for 01:58) - Focus during training: 47%
  To improve this, implement grip strength exercises. Try farmer’s walks with heavy weights, aiming for 3 sets of 30-60 seconds, and focus on maintaining good posture. Incorporate deadlifts to build overall strength, focusing on form. And don’t forget to practice the carry itself! Aim for at least one session per week dedicated to this segment. Remember, if you can’t carry your groceries in one trip, you’re not ready for Hyrox! 🍏
• Burpees Broad Jump: Current time: 05:21 - Potential improvement: 01:21 (aim for 04:00) - Focus during training: 22%
  For this, work on explosive strength. Include box jumps (3 sets of 8-10 reps) and plyometric burpees in your routine. This will help you build that explosive power needed to get through this segment faster. Think of it as turning your burpee into a springboard! 🏋️
• Sandbag Lunges: Current time: 05:15 - Potential improvement: 00:53 (aim for 04:22) - Focus during training: 14%
  Here, incorporate weighted lunges and focus on your form. You can try reverse lunges with a sandbag, 3 sets of 10-12 reps each leg, ensuring you keep your core engaged. This will help you become stronger and more efficient with the movement. Remember, every lunge is a step toward greatness!
• Wall Balls: Current time: 05:52 - Potential improvement: 00:53 (aim for 04:59) - Focus during training: 14%
  To improve, focus on your squat depth and explosiveness. Incorporate medicine ball squats followed by a throw (3 sets of 10-15 reps). Also, make sure to practice transitioning from squat to throw efficiently. Like a good DJ, you want to drop the beat without losing tempo! 🔊

By addressing these weaknesses directly, you can transform them into strengths. Remember, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward! (Thanks, Rocky!)

Race Strategies:

Here are some strategies to implement during your next race to enhance performance:

• Pacing: Start strong but avoid going all-out in the first 100 meters. Settle into your pace to conserve energy for the later segments. Think of it as a marathon, not a sprint!
• Transition Efficiency: Utilize the roxzone wisely. Practice transitioning between exercises in training so that you can shave off precious seconds during the race. It’s like a pit stop in a NASCAR race—every second counts!
• Team Dynamics: In a doubles race, communicate effectively with Edward. Coordinate your strengths so that one of you tackles the strength segments while the other focuses on maintaining speed. You’re not just teammates; you’re a dynamic duo ready to take on the world! 🦸‍♂️🦸‍♂️
• Mindset: Keep a positive mindset throughout the race. If you start feeling fatigued, remember why you’re doing this. Visualize crossing that finish line and achieving your goals. As Goggins says, “You are your own hero,” so make sure to live up to that!

Conclusion:

David and Edward, you’ve got what it takes to elevate your Hyrox game! Focus on improving those key segments we discussed, and remember, it’s all about progression, not perfection. Every race is a chance to learn and grow. The next races in Perth and Hong Kong are just around the corner, so let’s channel that energy into targeted training sessions!

Keep pushing the limits and remember, “It’s not the mountain we conquer, but ourselves.” Keep that competitive spirit alive, and I’m excited to see how you both crush your next races. Now, go out there and show the world what Hyrox is all about! 💥

Stay strong and keep hustling, because the Rox-Coach is always here to help you unleash your full potential! 🏆