Luke Milburn, Toby O'brien Hyrox Result

Overall Performance:

Luke and Toby, you both put in a solid performance in the Hyrox Doubles category, finishing with an overall time of 01:43:30, placing you within the top 74% of 1355 athletes. Not too shabby! Your time reflects a commendable effort, showcasing your determination and grit throughout the competition.

Luke, your total running time of 51:07 is notably 08:45 faster than the average for your finish time, indicating a strong running profile. You’ve got the legs to run, no doubt about that! The fact that you managed a best lap of 05:30 in Running 1 demonstrates your capability to start strong, but let’s make sure you’re pacing yourself well throughout the race. Consistency is key; you want to be fast, but you don’t want to be a jackrabbit who runs out of steam too early! 🐇

Toby, you complemented Luke’s running strength with some solid contributions, particularly in the strength segments. Your overall performance is indicative of a strong partnership, but there are definitely some segments that we can sharpen up for the next race. As they say, "What doesn't kill you makes you stronger," and in Hyrox, that means putting in the work where it counts! 💥

Segments & Race Analysis:

Looking at your splits, there are some key segments worth noting. Your pacing was on point for Running 1, but you definitely experienced some slowdowns in Running 3 and Running 4. It appears you may have started a bit too fast initially, leading to a gradual decline in pace. You want to finish strong, not just start strong. 

• Running 1: 05:30 (-00:19 compared to average) - Great start!
• Running 2: 05:45 (-01:00 compared to average) - Solid, but could be more consistent.
• Running 3: 06:06 (-01:19 compared to average) - Time to find your rhythm.
• Running 4: 06:33 (-01:01 compared to average) - Let’s focus on keeping that pace up.

Your transitions (the Roxzone) clocked in at 12:14, which is significantly slower than average. This indicates that you may have spent too much time recovering between exercises or transitioning from one segment to the next. Remember, every second counts in Hyrox. Smoother transitions can shave precious minutes off your total time! 🏃‍♂️💨

Segments to Improve:

Now let’s dive into the segments where you can level up your game. These segments have shown the most potential for improvement, and with focused training, we can turn these weaknesses into strengths.

• Sandbag Lunges - Current Time: 09:20, Potential Improvement: 04:34 (Goal: 04:46). Focus during training: 58%.
  • Drill: Incorporate weighted lunges into your routine. Aim for high reps with lighter weights to build endurance, followed by lower reps with heavier weights to build strength.
  • Technique: Focus on form; keep your chest upright and step back far enough to keep your knees behind your toes.
  • Compromised Running: After lunges, your legs may feel heavy. Do short, fast-paced runs to simulate race conditions.
• Burpees Broad Jump - Current Time: 06:44, Potential Improvement: 02:21 (Goal: 04:23). Focus during training: 29%.
  • Drill: Break it down! Practice burpees separately from broad jumps, and then combine them in a circuit.
  • Technique: Ensure you’re jumping explosively and landing softly to minimize impact.
  • Compromised Performance: Do timed intervals; push through fatigue to mimic race conditions.
• Wall Balls - Current Time: 05:50, Potential Improvement: 00:26 (Goal: 05:24). Focus during training: 5%.
  • Drill: Increase your reps while focusing on maintaining a steady rhythm. Use lighter balls to build reps, then transition back to heavier ones.
  • Technique: Focus on your squat depth and throwing technique; the more efficient your throw, the less energy you expend.
• Sled Pull - Current Time: 04:40, Potential Improvement: 00:16 (Goal: 04:24). Focus during training: 3%.
  • Drill: Incorporate hill sprints with a sled for strength and speed.
  • Technique: Keep your body low and use your legs to drive, not just your arms.

Race Strategies:

As you prepare for the next race, let’s implement some specific strategies to maximize performance:

• Pacing: Start strong but maintain a consistent effort across all runs. Aim for even splits, especially in the middle segments.
• Transitions: Practice quick transitions during training. Set a timer and challenge yourselves to beat it during practice sessions. Every second counts! 🕒
• Nutrition: Fuel during the race matters. Make sure you’re hydrating properly and consider quick energy snacks between segments.
• Mindset: Keep a positive attitude throughout the race. Acknowledge the pain but push through it. Remember, “The only easy day was yesterday.” - David Goggins.

Conclusion:

Luke and Toby, you’ve shown great potential with your recent performance, but now it’s time to hone your skills and tighten up some of those segments. The next races in Perth and Hong Kong are just around the corner, and with targeted training, you can elevate your game to new heights! 💪

Remember, every workout is a step closer to your goals. Embrace the grind and keep pushing your limits. You got this! “You are either getting better or you’re getting worse. You never stay the same.” Let’s make sure you’re getting better! 🏆

Keep your eyes on the prize, and let’s crush those next races! The Rox-Coach is here to support you every step of the way! Let’s go, team! 💥