Thomas Meredith, Sam Leota Hyrox Result

Overall Performance:

Thomas and Sam, you've put in the hard work, and it shows! Finishing with a time of 01:36:26, you’ve landed in the top 72% overall and the top 66% in your age group. That’s no small feat! Your pacing was a mixed bag, with some segments showing you’re strong on the run while others revealed room for improvement, especially in the strength-based exercises. Your total running time of 56:50, which is +01:12 compared to the average, indicates you're more of a runner than a strength athlete. You've got the speed, but we need to dial in that strength to really elevate your performance. Remember, as David Goggins says, “You have to be willing to be uncomfortable.” So let's get uncomfortable! 💪

Segments & Race Analysis:

The race was a rollercoaster of performance. You absolutely crushed the first run with a 05:17 pace, which is 28 seconds faster than average, showing that you’ve got a strong start. However, as the race progressed, your performance began to plateau, especially in the strength segments like the Sled Push and Sled Pull, where you ranked in the 9th percentile. The potential for improvement in these segments is huge! The Roxzone time of 12:23, which is +02:35 compared to average, suggests that you may have rested a bit too long during transitions. Every second counts, and we need to tighten that up! Remember, "The pain you feel today will be the strength you feel tomorrow." Let’s harness that pain into power! 💥

Segments to Improve:

• Total Running Time: You have the potential to shave off 04:20 from your current total running time of 56:50, bringing it down to 52:30. This should be a 63% focus during training. To do this, consider incorporating interval training sessions where you alternate between high-intensity sprints and slower recovery runs. Here’s a sample workout:
  • Warm-up: 10 minutes of light jogging.
  • Interval set: 6 x 400 meters at a pace faster than your race pace, with 90 seconds of walking or slow jogging between intervals.
  • Cool down: 10 minutes of light jogging followed by stretching.
• Sandbag Lunges: You have a considerable improvement opportunity here, with the potential to drop your time from 07:04 to 04:32, which should be a 36% focus during training. Lunges are a key strength segment, and we need to build that up! Try these drills:
  • Weighted Lunges: 3 sets of 10-12 reps per leg, focusing on form and depth.
  • Sandbag Lunges: Practice with a sandbag that’s challenging but manageable. Start with 3 sets of 10 lunges, resting only 30 seconds between sets.
  • Form correction: Ensure your knee doesn’t extend past your toes, and maintain an upright torso throughout the movement.

In your previous race, you performed considerably better in your running segments, especially in the early parts of the race. This indicates you have great potential for speed, but we need to ensure that you can maintain that strength through to the end of the race. Incorporating strength training focused on major muscle groups will help with that.

Race Strategies:

For future races, let’s implement some strategies that will maximize your performance. Here’s what you can focus on:

• Pacing: Start strong like you did in this race, but pay attention to not burn out too quickly. Aim for a consistent pace across all running segments. If you start feeling fatigued, dial it back a notch instead of pushing too hard too early.
• Transitions: Use the Roxzone to your advantage. Keep your transitions as tight as possible. During the races, practice quick-water breaks and have your equipment organized so you can transition without wasting time. Remember, “A goal without a plan is just a wish.”
• Strength Training: Incorporate at least two strength-focused sessions per week that specifically target the exercises in the Hyrox competition. Make sure to include compound lifts and functional movements that mimic the Hyrox challenges.

Conclusion:

Thomas and Sam, your performance in Sydney has shown that you have the potential to go even further. With focused training on your running capacity and strength segments, you’ll be well on your way to hitting new personal bests. Keep an eye on the upcoming races, especially the HYROX Perth events in September and Cigna Healthcare HYROX Hong Kong in July. These races will be excellent opportunities for you to apply the strategies and improvements we discussed. Remember, success isn’t just about what you accomplish in the race; it’s about what you learn along the way. As Jocko Willink says, “Discipline equals freedom.” So let’s get disciplined and ready for the next challenge! 🏆

Now go out there and smash it! You've got this. Remember, every rep, every lap, every second is a step towards greatness. And if it gets tough, just laugh and say, "At least I’m not doing burpees!" Keep pushing, and see you at the starting line! This is The Rox-Coach, and I'm all in on your journey! 💪