Anna Edwards Hyrox Result

Overall Performance:

Anna, your performance at the recent Hyrox race was commendable, showcasing your determination and grit. Finishing with a time of 01:27:55 places you in the top 44% overall and top 38% in your age group, which is no small feat! Your total running time of 41:35 was notably faster than average by 10 seconds, indicating you have a stronger running profile compared to your peers. That said, your pacing throughout the race had some ups and downs, particularly in the latter running segments where you slowed down significantly.

With your best running lap clocking in at 04:40, it's clear you possess speed, but consistency and strength in the latter segments need focus. This is where we can fine-tune your training regimen to transform those strengths into unwavering dominance! Let’s get into the nitty-gritty, shall we?

Segments & Race Analysis:

Your race segments highlight a mixed bag of performance, with some areas shining brightly while others dimmed. The first running segment was slightly slower than average, which may indicate that you started with a cautious approach. However, as you progressed to running 2, you hit your stride, clocking in a solid 04:40. This is where you really showed your running prowess! However, it’s followed by a drop-off in running 3 and a steep decline in running 4, which could suggest fatigue or pacing issues.

In terms of strength segments, the Sled Push and Sled Pull showed significant room for improvement, particularly with times that fell below the average benchmarks. The Burpees Broad Jump, while not your strongest segment, also provided a chance for improvement. The roxzone time was notably slower than average, suggesting either a need for better transitions or a bit of extra recovery that may have affected your overall momentum. Remember, transitions are like the time between Netflix episodes—don't linger too long! 💪

Segments to Improve:

• Burpees Broad Jump: Your time of 07:24 could potentially improve to 04:57, with a focus on this segment in training of about 44%. To enhance your performance here, consider incorporating high-intensity interval training (HIIT) that includes burpees and explosive jumps. Aim for sets of 10 with minimal rest to build your endurance and speed. Focus on pushing off with your legs explosively during the jump to maximize distance.
• Sled Pull: Currently at 07:29, there's a potential to reduce this to 06:02. This segment can be improved by dedicating 26% of your training efforts here. Incorporate sled pulls with heavier weights, focusing on maintaining a low center of gravity while pulling. Work on your grip strength as well, as this will be crucial when fatigue sets in. Use varied grips and stances to build overall strength.
• Total Running Time: With a current total of 41:35, let’s aim to drop this to 41:01, which would require 10% of your training focus. Interval running can be your best friend here. Try longer intervals at race pace followed by shorter rest periods to simulate race conditions. Incorporate tempo runs to improve your lactate threshold and make those later segments feel less daunting.
• Farmers Carry: Down from 03:01 to 02:33 is a realistic goal, focusing 8% of your training here. Incorporate variations of the carry, including walking lunges with weights and single-arm carries to improve stability. The key is to maintain a strong core and posture throughout the segment.
• Rowing: From 05:23 to 05:01, focus 6% of your training on rowing. Incorporate rowing sprints with varied resistance settings. Focus on building your power output and efficiency with the rowing machine. Practice maintaining a consistent stroke rate while increasing your overall pace.

Race Strategies:

During the race, pacing is everything. Consider starting a bit more aggressively in the first running segment if you're feeling good, but avoid going all out. You want to find that sweet spot where you can sustain your speed without crashing early. Strategically, focus on consistent breathing patterns and visualize completing each segment successfully. Use the transitions to your advantage—practice moving from one exercise to the next fluidly. If you can cut down on your roxzone time, you’ll see big gains in your overall finish! Remember, the finish line is just the beginning of your next challenge! 💥

Take a mental note of your weak segments before the race, and set mental benchmarks for how you want to perform. During each segment, remind yourself of your training, and visualize success. You’ve put in the work, now it’s time to reap the rewards!

Conclusion:

Anna, you have shown great potential in your Hyrox journey. With focused training on specific segments and a strategy tailored to your strengths and weaknesses, I genuinely believe you can elevate your performance. Your next races are just around the corner:

• HYROX Birmingham on October 23, 2025
• HYROX London Excel on December 4, 2025
• Sports Direct HYROX Dublin on November 13, 2025

Keep your eyes on the prize, and remember what David Goggins said, “You are not going to die. You’re going to be uncomfortable, but you’re not going to die.” Use that discomfort to fuel your fire! I’m here to help you crush it, let’s keep pushing those limits and bring home some well-deserved victories! 🏆

Let’s get to work, Anna! The Rox-Coach believes in you! 💪