Josh Thomas, Phil Thomas Hyrox Result

Overall Performance:

Josh and Phil, first off, congratulations on your performance at the Hyrox Doubles event! Finishing with a time of 01:23:22 puts you in the top 62% overall and top 57% in your age group. That’s no small feat! Your pacing indicates you may have started a bit too aggressively, especially with Running 1 clocking in at 04:44—33 seconds faster than average. Your profile leans more towards running, given your total running time of 48:56, which is 1:31 faster than average. However, there’s room to grow in strength segments to balance out your hybrid capabilities. Remember, strength doesn’t come from winning every workout; it comes from the struggle and the effort you put in. 💪

Segments & Race Analysis:

During the race, you displayed some solid strengths, particularly in the running segments. Your best running lap was a commendable 04:44, showing you’ve got speed. However, it’s crucial to note that your Roxzone time was significantly slower than average, indicating a need for improvement in transition times and overall fitness. The Roxzone should be your time to shine, not just a pit stop! If you're spending too much time between exercises, we need to tighten that up. Overall, your splits demonstrate that you can run well, but the strength segments need work to match that running prowess. Remember, “The only easy day was yesterday.”

Segments to Improve:

• Total Running Time: 48:56 (1:31 faster than average)
• Pacing: Starting strong with Running 1 but losing momentum in later segments indicates potential overexertion early.
• Roxzone: 09:02 is significantly slower than average; this needs addressing.
• Burpees Broad Jump: 03:04 (-30 seconds compared to average) shows room for improvement.
• Sled Push: 01:28 (-25 seconds compared to average) – this is a crucial strength segment that needs serious attention.
• Wall Balls: 04:09 (-27 seconds compared to average) – let's pump those numbers up!

To improve your total running time, focus on your running efficiency and incorporate high-intensity interval training (HIIT) into your routine. Aim for 94% of your training focus on running-related activities. Here are some actionable strategies:

• Speed Work: Incorporate interval training with sprints. For example, do 4x800m sprints at 85-90% effort with 2-3 minutes rest in between. This will improve your speed and aerobic capacity.
• Tempo Runs: Once a week, run at a pace slightly faster than your average race pace for 20-30 minutes. This builds endurance while teaching your body to run efficiently under fatigue.
• Strength Training: Focus on compound movements like squats, deadlifts, and bench presses to enhance overall strength. Include specific work on sled pushes and pulls to improve performance in those segments.
• Burpee Drills: Practice burpees in sets of 10-15 with minimal rest to enhance your explosiveness and endurance for that segment. Aim for 3-5 sets.
• Transitions: Work on quick transitions during your workouts. Set up a mini-Hyrox course and practice moving from one segment to another as quickly as possible, simulating race conditions.

Improving your Roxzone time could save you precious minutes. Consider shorter rest periods between exercises, and practice maintaining your heart rate during transitions. If you're breathing like a freight train, you’re resting too much! Remember, “You can’t put a limit on anything. The more you dream, the farther you get.”

Race Strategies:

Josh and Phil, here are some strategies to implement during your next race:

• Pacing Strategy: Start at a comfortable pace for the first lap and gradually increase your speed. The goal is to finish strong, not to burn out early! Think of it as a marathon, not a sprint.
• Partner Communication: Keep an open line of communication with each other. Identify segments where one of you can push harder while the other recovers. Use your partner's strengths to your advantage!
• Focus on Breathing: Regulate your breathing during the strength segments. A consistent breathing pattern will help maintain your energy levels.
• Visualize Success: Before the race, visualize completing each segment successfully. Positive visualization can significantly improve performance.

Conclusion:

Josh and Phil, your performance shows great potential, and with strategic adjustments, you’re on the brink of breaking through to new personal bests. Your next races in Perth and Hong Kong are fantastic opportunities to implement these improvements. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! Stay focused, stay committed, and let’s show them what you’ve got! 💥

Looking forward to seeing how you both progress in your upcoming events. Go smash those goals! The Rox-Coach is here, and I believe in you! 🏆