Ellie Tobin Hyrox Result

Overall Performance:

Ellie, your performance at the 2025 Cardiff Hyrox was impressive! You finished strong with an overall time of 01:33:15, placing you 120th out of 187 athletes, and 32nd in your age group of 35-39, which puts you in the top 71%. The fact that you've improved your overall time by nearly 11 minutes compared to your last race is nothing short of phenomenal! 💥

Your total running time of 43:26 is 39 seconds faster than the average of your competitors, showcasing your strong runner profile. Your best running lap of 05:06 indicates that you have the speed to keep pushing your limits. However, let’s take a closer look at your pacing: your first segment was a bit on the slower side, which indicates you might have played it too safe at the start. Remember, a strong start can set the tone for the rest of the race. You’ve got the legs for it; let’s harness that speed! 🏃‍♀️

Segments & Race Analysis:

Analyzing the various segments of your race, we see a few strengths and several areas where we can improve. Your ski erg and sled push segments were commendable, showing solid endurance and strength. However, your burpees broad jump and sandbag lunges are segments where you can gain significant time. Your performance in these segments was notably below average, and while you’re physically capable, we need to fine-tune those movements to make them more efficient.

Here’s a breakdown of your segments compared to the averages:

• Running 1: 05:36 (+00:51 compared to average)
• Ski Erg: 05:00 (+00:07 compared to average)
• Running 2: 05:06 (-00:03 compared to average)
• Sled Push: 03:38 (-00:33 compared to average)
• Running 3: 05:17 (-00:16 compared to average)
• Sled Pull: 06:57 (+00:00 compared to average)
• Running 4: 05:13 (-00:18 compared to average)
• Burpees Broad Jump: 07:32 (+01:57 compared to average)
• Running 5: 05:20 (-00:20 compared to average)
• Rowing: 05:08 (-00:05 compared to average)
• Running 6: 05:11 (-00:25 compared to average)
• Farmers Carry: 02:39 (-00:17 compared to average)
• Running 7: 05:21 (-00:20 compared to average)
• Sandbag Lunges: 05:59 (+00:21 compared to average)
• Running 8: 06:22 (+00:12 compared to average)
• Wall Balls: 06:31 (-00:24 compared to average)
• Roxzone: 06:25 (-00:27 compared to average)

Your rozone was on the slower side, indicating you may have spent too much time transitioning between exercises. This is a critical area for improvement. Let’s sharpen your transitions and make them as quick as your best running lap! 📈

Segments to Improve:

Now, let’s focus on the segments with the most potential for improvement:

• Burpees Broad Jump: Your time of 07:32 is significantly slower than average, with a potential improvement of 2:02 to reach 05:30. Focus during training: 67%.
• Sandbag Lunges: Your time of 05:59 can be improved to 05:27, potentially shaving off 32 seconds. Focus during training: 17%.

To transform these weaknesses into strengths, here's the game plan:

• Burpees Broad Jump:
  • Drills: Incorporate high-rep burpee sessions into your workouts. Aim for 3-4 sets of 15-20 reps with minimal rest in between.
  • Technique: Work on your jumping technique. Focus on landing softly and transitioning smoothly into the next movement. A good landing is like a ninja; silent but deadly!
  • Strength Training: Add plyometric exercises, such as box jumps and squat jumps, to improve explosive power. This will help you fly through burpees like a gazelle on caffeine! 🦓
• Sandbag Lunges:
  • Drills: Perform lunges with increasing weights, starting with bodyweight and progressing to heavier sandbags. Focus on depth and control.
  • Technique: Ensure proper form; keep your back straight and core tight. No one wants to end up in the “Lunge Hall of Shame” with poor form!
  • Endurance Training: Incorporate longer lunge sessions into your endurance workouts. Try 3 sets of 50 meters with a sandbag to build both strength and stamina.

Race Strategies:

Now that we’ve identified the areas for improvement, let’s talk about race strategies. To maximize your performance, consider the following:

• Start Strong, Finish Stronger: Focus on pacing in the first running segment. Don’t start too fast; instead, aim for a steady pace that you can maintain throughout the race. Like a fine wine, you need time to breathe!
• Transition Practice: Make transitions part of your training. Set up mock race scenarios in your workouts where you switch between exercises to get comfortable with quick changes. Every second counts, so treat each transition like an Olympic sprint! 🏅
• Mindset Matters: During tough segments, remind yourself of your progress. Think about how far you’ve come since Glasgow! Use visualization techniques to picture yourself succeeding in those challenging segments.

Conclusion:

Ellie, your journey in Hyrox has been inspiring, and your progress is a testament to your hard work and determination. As you gear up for the upcoming races in Birmingham, London, and Dublin, keep your eyes on the prize! Remember, “The only easy day was yesterday.” Embrace the grind, and let’s get to work on those burpees and lunges! 💪

Stay focused, stay positive, and keep pushing your limits. You’ve got the heart of a champion, and I can’t wait to see you crush your next race! Let’s make those segments shine! Remember, if you’re not sweating, you’re not trying hard enough! 😉

Keep up the fantastic work, and let’s hit the ground running! This is the Rox-Coach, signing off! 🏆