Overall Performance:

Hey Curtis and Sam! First off, congratulations on a fantastic performance in the 2024 HYROX DOUBLES competition! Finishing with an overall time of 01:00:45 puts you in the top 11% of your division — that’s no small feat! 🚀

Your pacing strategy showed some promising elements, but there’s room for improvement. Your total running time clocked in at 34:04, which is faster than average by 00:31. This indicates that you both have a runner's profile, which is a significant advantage. You guys were clearly pushing it on the run, but we need to balance that with building strength in those transition zones and exercises. Think of yourselves as hybrid athletes: part cheetah, part tank! 🐆💪

When we look back at your past races, it's evident that you've made some serious gains. Your time has improved dramatically since the 2024 Manchester race, where you finished at 01:29:17, which was 28:32 slower than your current time. Your hard work is paying off, and we want to build on this momentum! Let’s dig into the details.

Segments & Race Analysis:

During the race, your performance across different segments showcased both strengths and weaknesses:

Running 1: You started strong with a time of 03:03, which is impressive, but it was also 00:47 faster than average, putting you in the 5th percentile. It seems like the adrenaline kicked in a bit early. While it's great to start strong, we need to control that excitement to maintain energy throughout.
Sled Push: Here, you clocked in at 01:50, which is 00:20 slower than average. This was a tough segment for you both — a reminder that even tanks need to build muscle! 🛡️
Sandbag Lunges: You faced some challenges with this segment, coming in at 03:10, which is 00:29 slower than average. This segment has a significant potential for improvement. Let’s make it a priority!
Roxzone: Your time of 03:26 here was 00:51 slower than average, indicating that more efficient transitions and overall fitness could elevate your performance. Think of it as the time spent between the exercises — we want to be faster than a cat on a hot tin roof! 😸

Overall, your performance shows a solid foundation, but let's harness that runner’s edge and elevate your strength training to match it. Remember, it’s not just about running fast; it’s about running strong!

Segments to Improve:

Now, let’s get to the nitty-gritty of what we can improve. Here are the segments where we see the most potential for growth:

Sandbag Lunges: Current time: 03:10. We aim to reduce this to 02:27. Focus during training: 19%.
Training Strategy: Implement a dedicated lunging program focusing on form and explosiveness. Use various lunging techniques: forward, reverse, and lateral lunges. Start with body weight, then increase resistance with a sandbag. High-rep sets of 10-15, focusing on speed and stability, will help you smash this segment.
Wall Balls: Current time: 04:03. Aim for 03:26. Focus during training: 16%.
Training Strategy: Incorporate explosive medicine ball throws into your workouts. Practice both the squat and the throw to ensure fluid movement. Aim for high-rep sets, focusing on rhythm and technique. Partner up for some competition — it’s always more fun to race against each other!
Sled Push: Current time: 01:50. Goal: 01:16. Focus during training: 15%.
Training Strategy: Increase your sled push workouts. Focus on short, powerful pushes with heavy weights for max effort and then switch to lighter weights for speed work. This will help build your strength and endurance simultaneously. Remember, “The only easy day was yesterday.”
Total Running Time: Current time: 34:04. Target: 33:41. Focus during training: 10%.
Training Strategy: Since you both have a strong running profile, consider incorporating interval training. Mix short sprints with distance runs to improve your overall running economy. Work on pacing by practicing negative splits — start slower and finish strong.
Burpees Broad Jump: Current time: 02:19. Goal: 01:58. Focus during training: 9%.
Training Strategy: Incorporate plyometric training, focusing on explosiveness. Use drills like box jumps or broad jumps followed by burpees. Target quick transitions to maximize speed and efficiency.
Farmers Carry: Current time: 01:37. Target: 01:16. Focus during training: 9%.
Training Strategy: Increase grip strength with heavy carries. Use a variety of objects (kettlebells, dumbbells, etc.) to mimic competition conditions. Aim for distance or timed carries, focusing on core stability and posture.
Sled Pull: Current time: 02:26. Goal: 02:10. Focus during training: 7%.
Training Strategy: Include heavy sled pulls in your training. Focus on maintaining a strong, upright position to maximize leverage. Try to mix in some explosive pulls with lighter weights for speed!

Each of these segments presents an opportunity to shave off precious seconds and improve your overall placement in the next competition. Let’s tackle these head-on!

Race Strategies:

For your next race, consider these strategies to enhance your performance:

Pacing: Start with a more controlled pace in the first running segment. Aim for a pace that allows you to maintain energy throughout the race. Remember, it’s not a sprint; it’s a marathon with weights!
Transition Time: Focus on smooth transitions between exercises. Practice moving quickly from one segment to another during training, working on your Roxzone efficiency. Think of it as the pit stop in a Formula 1 race — quick and efficient!
Communication: In a doubles race, communication is key. Coordinate your efforts with Sam to ensure you both maintain optimal pacing and transition times. A well-synced duo is a powerful duo!
Mindset: Keep a strong mental focus throughout the race. Visualize your performance and remind yourselves that every second counts. As David Goggins says, “You are your own hero.”

Conclusion:

Both of you have made incredible strides in your performance, and with a little fine-tuning, you can elevate your game even further! The next races to focus on are:

HYROX Dublin: Date: 2025-11-13
HYROX Birmingham: Date: 2025-10-23
HYROX London Olympia: Date: 2025-05-03

Set your sights on these upcoming competitions; they are your next opportunity to showcase the hard work you’ve put in! Always remember, “Success is not owned; it’s leased. And rent is due every day.” Keep that hustle alive, and let’s get to work! 💥

Stay strong, stay motivated, and let’s crush these goals together! You’ve got this, Curtis and Sam! The Rox-Coach believes in you! 💪