Joel Pooley, Andrew Morell Hyrox Result

Overall Performance:

Joel and Andrew, let’s break down your performance in the recent Hyrox race. You both finished strong, landing in the top 73% overall and the top 72% in your age group. Your overall time of 01:40:37 is commendable, but let’s dig deeper. The total running time of 57:48 shows a solid foundation as runners, and compared to the average, you were just a touch slower—39 seconds to be precise. This indicates that while you both have a decent running profile, there’s room for improvement, especially in terms of pacing and transitioning between segments.

Joel, your best running lap at 04:57 is impressive and ranks you in the 58th percentile, which suggests you can push harder at the start to maintain that intensity throughout. Andrew, keep in mind that pacing is key; starting strong is great, but you want to maintain that strength through the latter segments. Both of you need to work on your transitions—those Roxzone times can be trimmed down significantly. Remember, you’re not just competing against others; you’re competing against your own limits.

Segments & Race Analysis:

In analyzing the segments, it’s clear that you both have strengths in the Ski Erg and Farmers Carry, with solid performances compared to your peers. However, the segments that took a toll on your overall time were the running segments after your initial sprint. You started well but slowed down—particularly in Running 3 and Running 4, where your times indicate a drop-off that could be improved with better endurance training and pacing strategies.

The Roxzone time of 12:09 is another area that stands out. You both spent over two minutes longer than average during transitions, which suggests that you might have been resting too much or not moving efficiently between exercises. This is critical; every second counts in a Hyrox race! You’ve got the athleticism, but let’s sharpen that focus during those transitions. Remember, “It’s not the will to win that matters; it’s the will to prepare to win.”

Segments to Improve:

Now, let’s pinpoint where you can make some significant gains:

• Total Running Time - Potential Improvement: 04:01 (from 57:48 to 53:47); Focus during training: 90%
• Farmers Carry - Potential Improvement: 00:17 (from 02:20 to 02:03); Focus during training: 6%

1. Total Running Time: Your running segments are where you can really shave off some time. The goal is to bring your total running time down to 53:47. Focus on endurance training. Incorporate long runs at a steady pace and interval training to build speed. For example:

• Long Runs: Schedule one long, slow run each week (60-90 minutes at a conversational pace).
• Interval Training: Include sprint intervals (30 seconds at max effort, followed by 1-2 minutes of recovery) twice a week.
• Pacing Drills: During your runs, practice starting strong but maintain a consistent effort throughout. Try the “talk test”—if you can’t talk, you’re going too fast!

2. Farmers Carry: While your Farmers Carry is strong, knocking off an additional 17 seconds could elevate your performance. To improve this segment, focus on grip strength and core stability. Here are some drills:

• Farmers Walks: Carry heavy weights for a set distance. Aim for 3-5 rounds of 40-60 meters.
• Deadlifts: Incorporate heavy deadlifts into your routine to build overall strength.
• Core Work: Plank variations and rotational movements will enhance your stability during carries.

Lastly, don’t forget to practice transitions in your training. Set up a mini-course where you can mimic the flow of the race, focusing on maintaining your heart rate and minimizing downtime.

Race Strategies:

During the race, here are a few strategies to keep in mind:

• Pacing: Start strong, but control your adrenaline. You want to feel like you’re pushing hard but not gasping for air by the second running segment. Aim for a negative split; this means running the second half faster than the first.
• Mind Your Transitions: As mentioned, focus on your Roxzone times. Keep moving during transitions—this is where races are often won or lost. Have a plan for every segment, and visualize each transition before race day.
• Stay Hydrated and Fueled: Make sure to hydrate well leading up to the race and during it. A well-timed energy gel or snack can provide that necessary boost during the latter stages.

Conclusion:

Joel and Andrew, you both have what it takes to climb higher in the rankings at your next races! With Hyrox Perth on the horizon, set your sights on those improvements. Remember, “You are not a drop in the ocean. You are the entire ocean in a drop.” Keep pushing yourself, and let’s turn those weaknesses into strengths. Get ready to crush those next challenges; you’ve got this! 💥💪

Keep an eye on your training, and let’s get to work. Your best performance is yet to come, and I’m here to help you every step of the way. The only bad workout is the one you didn’t do, so lace up those shoes and let’s make some waves at the next race! 🏆

See you in Perth! - The Rox-Coach