Scott Mcnaught, Marc Monsell Hyrox Result

Overall Performance:

Scott and Marc, first off, let’s give a huge shoutout to both of you for crushing this Hyrox race! Finishing with an overall time of 1:20:59 and placing in the top 58% of 1355 athletes is no small feat. Your determination and grit are evident, and your performance in the doubles category showcases your complementary strengths.

Now, let’s break down some key highlights. Your total running time of 42:08 is actually 4:03 faster than average, which indicates a solid runner profile. This is a great asset, but it also means we need to focus on balancing that with strength training to ensure you’re not just fast on the track but also strong in the workout zones. Your pacing throughout the race was a bit on the conservative side in the first two runs, and then you picked up the intensity. It’s like you were saving the best for last, which isn’t a bad strategy, but we need to work on hitting that sweet spot early on to maximize your potential. Remember, “You can’t climb the ladder of success with your hands in your pockets.” 💪

Segments & Race Analysis:

Analyzing your race segments, there were some standout performances and some areas that indicate room for improvement. You both started strong with the best running lap at 4:20, which shows your potential to push even harder. However, as we progressed into the sled push and pull segments, your times showed you could benefit from focusing on strength endurance. The sled push at 1:57 is solid, but the sled pull at 4:17 put you in the 90th percentile, indicating you can definitely improve here.

The burpee broad jumps and wall balls were also segments where time could be gained. You spent a bit more time than average on these, and that’s where we can focus during your training sessions. The roxzone time of 9:02 suggests that you might have taken more time transitioning between exercises than necessary; improving your overall fitness and transition strategies could help tighten that up significantly. The slowest segment was the wall balls, clocking in at 5:31, which is 1:04 longer than average—definitely a prime target for improvement!

Segments to Improve:

• Wall Balls: Current Time: 5:31 | Average: 4:22 | Potential Improvement: 1:09 | Focus During Training: 35%
• Sled Pull: Current Time: 4:17 | Average: 3:26 | Potential Improvement: 0:51 | Focus During Training: 26%
• Burpee Broad Jump: Current Time: 4:06 | Average: 3:21 | Potential Improvement: 0:45 | Focus During Training: 23%
• Farmers Carry: Current Time: 2:02 | Average: 1:45 | Potential Improvement: 0:17 | Focus During Training: 8%

Let’s dig deeper into how to turn these segments around!

• Wall Balls: Prioritize technique! Work on your squat depth and explosive power. Incorporate high-rep wall ball workouts, gradually increasing weight or volume. Try "20-10" intervals—20 seconds of max effort followed by 10 seconds of rest for 8 rounds. This will help build endurance and strength while keeping fatigue at bay.
• Sled Pull: The sled pull is all about grip strength and core engagement. Focus on pulling drills with a heavy sled for shorter distances to build explosive power. Incorporate farmer's carries, deadlifts, and bent-over rows to strengthen your back and grip. Aim for a weekly sled pull session, gradually increasing weight and distance as your strength improves.
• Burpee Broad Jump: For this segment, focus on explosive movements and conditioning. Set up a circuit with burpees and broad jumps, maintaining a steady pace. Incorporate plyometric drills like box jumps and broad jumps to boost leg power. Consider a “burpee ladder” workout where you increase the number of burpees each round while maintaining a set number of jumps.
• Farmers Carry: This segment shouldn’t be overlooked! Focus on grip strength with heavy carries and consider incorporating unilateral carries to engage your core more effectively. Work on your grip endurance by adding towel or plate carries into your routine. Aim for various distances and weights to simulate race conditions.

Race Strategies:

When it comes to race day, strategy is key. Here are a few tips to keep in mind:

• Pacing: Start strong but controlled. Don’t sprint out of the gate; find a rhythm that allows you to maintain energy through the first segments. Think of it like a long-distance run—steady wins the race.
• Transitions: Every second counts! Practice your transitions during training to minimize downtime. Get in the habit of moving efficiently between exercises—grab your water quickly, and hit the next zone with purpose.
• Communication: Since you’re running doubles, keep each other motivated and informed. Use cues to push through tough segments. A little banter never hurt either—you could even joke about how you’re carrying the “heavy” weight of the team! 😄
• Mindset: Keep your focus on the goal. Visualize your success and remind yourself why you’re racing. As David Goggins says, “When you think you’re done, you’re only at 40% of your total potential.”

Conclusion:

Scott and Marc, your performance in this Hyrox race is commendable, and your potential is immense. With focused training on your wall balls, sled pull, burpee broad jumps, and farmers carry, you can significantly enhance your performance. Remember, every workout is a step toward that goal—embrace the process and strive for those improvements. 💥

Your next races are just around the corner! You’ve got HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26. Let’s use this time to sharpen your skills and come back stronger. Keep pushing your limits, and remember that success is built on a foundation of hard work and resilience. You’re not just athletes; you’re warriors on a mission! 🏆

As always, "The only way to achieve the impossible is to believe it is possible." So let’s get out there and make it happen! The Rox-Coach is here for you every step of the way! 💪