Anna Snelling Bor Hyrox Result

Overall Performance:

Anna, your performance at the 2025 Cardiff Hyrox was nothing short of impressive. With an overall time of 01:31:12, you landed in the top 57% of all competitors, and 19th in your age group—a solid showing among a field of 28 athletes. Your total running time of 38:19 indicates a strong running profile, particularly since you outpaced the average by a solid 5:12. This suggests that your legs are more accustomed to running than heavy lifting. But here's the kicker: while you were cruising on the runs, a few segments could use some fine-tuning to elevate your game to a new level. Remember, it’s not about how fast you can run; it’s about how much you can lift while still running fast! 💪

Segments & Race Analysis:

Breaking down your race performance, we see both strengths and areas for improvement. You started with a solid first run, clocking in at 04:43, just slightly above average, but there’s potential for more speed here. Your second run was a highlight, with a best lap of 04:24, showcasing your ability to pick up the pace when it counts! However, segments like the Sled Pull (09:10) and the Farmers Carry (04:37) were significantly slower than average. This indicates a need to bolster your strength training, particularly in your upper body and core, to enhance your stability and power during these demanding exercises. You spent over 4 minutes in the Roxzone, which is a clear indicator of where transitions can be tightened up. Let’s work on that! Remember, “The only easy day was yesterday.”

Segments to Improve:

• Sled Pull - Current Time: 09:10, Potential Improvement: 02:42 (Aim for 06:28), Focus during training: 32%.

  To tackle this, include heavy sled pulls in your training regimen. Start with lighter weights to perfect your form, focusing on engaging your core and driving through your legs. Gradually increase the weight while maintaining that focus. Incorporate resistance band exercises and core stability workouts to enhance your pulling power.

• Farmers Carry - Current Time: 04:37, Potential Improvement: 01:54 (Aim for 02:43), Focus during training: 22%.

  For this segment, practice carrying heavier kettlebells or dumbbells over various distances. Focus on maintaining a strong posture, keeping your shoulders back and core tight. Implement intervals where you carry a heavy load for distance, followed by short bursts of running. This will help develop grip strength and overall endurance.

• Wall Balls - Current Time: 08:19, Potential Improvement: 01:52 (Aim for 06:27), Focus during training: 22%.

  Wall balls can be a game-changer. To improve, incorporate more plyometric movements into your routine, such as squat jumps and medicine ball slams. Aim for higher reps with lighter weights to build endurance before transitioning to heavier sets. Focus on your technique to maximize efficiency.

• Rowing - Current Time: 06:09, Potential Improvement: 01:02 (Aim for 05:07), Focus during training: 12%.

  Rowing is all about technique. Focus on your stroke efficiency by breaking down the movement, ensuring you drive with your legs and engage your core. Implement interval training on the rower, alternating between bursts of high intensity and steady state rowing to boost your overall power output.

• Sled Push - Current Time: 04:36, Potential Improvement: 00:35 (Aim for 04:01), Focus during training: 6%.

  To improve your sled push, focus on building leg strength with squats and lunges. Practice your sled pushes with a focus on explosive power. Try to maintain a low stance and push through your heels to maximize force generation.

• Ski Erg - Current Time: 05:11, Potential Improvement: 00:19 (Aim for 04:52), Focus during training: 3%.

  For the ski erg, focus on your stroke efficiency. Segment your pulls into powerful bursts rather than a steady grind. Incorporate intervals to build stamina and strength. Remember, good technique is key—keep your core engaged and pull from your hips.

Race Strategies:

Going into your next race, here are some strategies to consider:

• Pacing: Start strong but avoid going out too fast—monitor your heart rate and ensure you have enough in the tank for the later segments. Aim to keep a consistent pace, especially during the runs. You can always push harder on the last lap!
• Transitions: Practice your transitions during training. The more efficient you are in moving from one exercise to another, the less time you waste. Visualize your transition points and incorporate them into your mental race plan.
• Mindset: Keep that Goggins mentality! When you hit the wall, remember that discomfort is just a test of your mental fortitude. “You are not in control of your circumstances, but you are in control of your response to them.” Use that to push through.

Conclusion:

Anna, you’ve got the foundation to become a formidable Hyrox athlete! With your running ability, you have the potential to dominate races if you can bolster your strength in key areas. Set your sights on your next races: HYROX Birmingham on October 23, HYROX Dublin on November 13, and HYROX London on December 4. Each of these will be opportunities to showcase your hard work and improvements. Remember, “Success is not owned, it’s leased, and rent is due every day.” Keep pushing, stay hungry, and let’s crush those goals together! 💥🏆

Now go out there and show them what you're made of, Anna! You've got this!

Yours in performance,

The Rox-Coach