Glassie Marsters, Cameron Doak Hyrox Result

Overall Performance:

Glassie, you tackled the Hyrox race with determination and grit, clocking in at 01:31:42. Finishing in the top 70% of 1355 athletes and 62% in your age group is no small feat. You’ve got the heart of a lion and the spirit of a warrior! 🦁💪 Your total running time of 53:27 shows that while you have a solid running base, there’s room to sharpen those skills further. Compared to the average, you’re about a minute slower, indicating that your strength training and transitions could use some work. You might be more of a hybrid athlete at the moment, but with some focus on running, you could really elevate your game.

Segments & Race Analysis:

Let’s dive into the nitty-gritty of your race segments. Your pacing was decent, but there are a few areas where you can tighten it up. You started strong with a 05:10 on your first run, which was actually 23 seconds faster than the average. That’s a great way to kick off the race! But then, as you transitioned into the sled push and pull, things slowed down. You spent a bit too long in the roxzone at 11:39, which is 2:33 longer than average. This indicates not just a need for better transitions but also a push to improve overall fitness. Your running performance took a dip towards the end, with the last two running segments showing signs of fatigue—especially the 09:23 on Running 8, which was a staggering 2:02 slower than average. Time to dig deep and toughen up that mental game!

Segments to Improve:

Here are the segments where you can really focus your training to turn weaknesses into strengths:

• Total Running Time: Currently at 53:27, with a potential improvement of 02:53. This should be your main focus, making it about 84% of your training regimen. Here’s how you can tackle this:
• Interval Training: Incorporate interval runs where you alternate between fast-paced sprints and slower recovery jogs. For example, run 400m at a pace that’s 30 seconds faster than your target race pace, followed by 1-2 minutes of slow jogging. Aim for 5-8 rounds.
• Long Runs: Schedule a weekly long run that gradually builds your endurance. Aim for a distance that’s 20-30% longer than your race distance, maintaining a conversational pace.
• Hill Sprints: Find a hill and sprint up for 30 seconds, then walk or jog back down to recover. Repeat this 6-10 times. Hills will not only boost your running strength but also improve your cardiovascular fitness.
• Running Form Drills: Incorporate drills like high knees, butt kicks, and strides into your warm-up routine to enhance your running efficiency.
• Sandbag Lunges: You clocked in at 04:51, and there's a potential to shave off 00:31, making it about 15% of your training focus. Here’s your game plan:
• Technique Work: Focus on your lunge form. Keep your chest up, core engaged, and ensure that your front knee doesn’t go past your toes. Practicing with lighter weights can help you nail the form before going heavy.
• Weighted Lunges: Incorporate weighted lunges into your regular workouts. Aim for sets of 8-12 reps per leg with a weight that challenges you but allows for good form.
• Drop Sets: After your regular lunges, drop the weight and do as many bodyweight lunges as possible to failure. This will build endurance and strength simultaneously.
• Mobility Work: Ensure you’re doing mobility work for your hips and legs to enhance your range of motion, which is crucial for lunging effectively.

Race Strategies:

Now, let's talk about strategies to employ during the race itself:

• Start Smart: You had a fast start, which is great, but make sure it’s sustainable. Maintain a pace that allows you to keep something in the tank for the latter segments. Remember, it’s a marathon, not a sprint—unless you’re sprinting the marathon, then go for it!
• Transition Smoothly: Practice your transitions in training. The faster you can switch from one exercise to the next, the less time you’ll spend in the roxzone. Visualize each transition during your training sessions.
• Stay Hydrated: Always have a hydration strategy. Dehydration can sap your energy significantly. Sip water or an electrolyte drink before, during, and after the race.
• Mental Toughness: As Goggins would say, "You have to build calluses on your brain." Push through the discomfort; remind yourself of your goals and why you’re doing this. Every rep, every run counts!
• Recovery Focus: Post-race recovery is as vital as the race itself. Incorporate stretches, foam rolling, and nutrition to ensure you recover well for the next race.

Conclusion:

Glassie and Cameron, you’ve laid a solid foundation, but there’s always room to grow and improve. With the HYROX Perth race coming up in September and Cigna Healthcare HYROX Hong Kong right after, you’ve got the perfect opportunity to implement these strategies and improve on your last performance. Remember, every second counts, and every drop of sweat is a step closer to your goals! 💥

As you prepare for your next races, keep this in mind: “It’s not about the destination, it’s about the journey.” Embrace the grind, laugh at the discomfort, and push your limits. And if you ever feel like quitting, just remember: the only thing worse than quitting is regretting that you didn’t give it your all. Let’s crush those next races, champions! 🏆

Stay hungry, stay focused, and let’s get after it! You’ve got this!

— The Rox-Coach