Grace Ramsden Hyrox Result

Overall Performance:

Grace, you’ve just crossed the finish line of the 2025 Cardiff Hyrox with an overall time of 01:24:40, ranking 58th out of 187 athletes and 12th in your age group (25-29). That’s a solid performance—top 31% overall and top 42% in your age group! 🚀

Now, let’s break it down. Your Total Running Time of 37:27 is 3:15 faster than the average, which suggests you’ve got a runner’s profile. 🏃‍♀️ That’s awesome! But let’s not forget that Hyrox is a hybrid sport. Your performance indicates that while you’re speedy on the runs, your strength segments need a bit of love. Remember, sprinting to the finish line is great, but you can't just run away from the sleds and sandbags! 😉

Looking at your pacing, it seems like you started a bit too fast in the first segment, which may have impacted your overall performance later on. Let’s refine your strategy so you can harness that energy better next time. 💥

Segments & Race Analysis:

In this race, you had some standout moments, particularly in the running segments, where you excelled. Your best running lap was an impressive 4:26, which shows you’ve got the speed to compete. However, the sled push and pull segments lagged behind, and that’s where we need to focus for improvement. Your Roxzone time of 4:50 also indicates that transitions could use some work, as it was slower than average. Remember, every second counts, and you want to be transitioning like a gazelle, not a tortoise! 🐢

Your performance in the sled push and pull is particularly noteworthy, as those segments are critical in Hyrox. If you can improve your strength in these areas, it will have a significant impact on your overall time. The wall balls and farmers carry also showed room for improvement, but the potential for gains is clear. Let’s break down those segments further to identify actionable strategies for improvement!

Segments to Improve:

• Sled Pull: Your time was 07:28 (1:24 slower than average). Focus during training: 28%.
  • Improvement Potential: 01:47 (target time: 05:41).
  • Training Strategy: Include heavy sled pulls in your workouts. Start with lighter weights to ensure form, then gradually increase. Aim for 3 sets of 5-10 pulls, combining them with running intervals to simulate race conditions.
• Sled Push: Your time was 04:52 (1:04 slower). Focus during training: 21%.
  • Improvement Potential: 01:21 (target time: 03:31).
  • Training Strategy: Incorporate sled pushes into your leg day routine. Perform 4-6 sets of sled pushes for 20-30 meters with rest periods to maintain intensity. Consider pairing it with squat variations to build strength.
• Farmers Carry: Your time was 03:39 (1:05 slower). Focus during training: 20%.
  • Improvement Potential: 01:15 (target time: 02:24).
  • Training Strategy: Work on grip strength with dead hangs and farmers carries at progressively heavier weights. Combine this with core stability exercises like planks and side planks to improve your overall carrying endurance.
• Wall Balls: Your time was 06:41 (37 seconds slower). Focus during training: 16%.
  • Improvement Potential: 01:00 (target time: 05:41).
  • Training Strategy: Practice wall balls in intervals, aiming for sets of 20-30 reps. Focus on maintaining a steady rhythm and proper form to avoid fatigue. Incorporate squat variations to build leg strength—because who doesn’t want quads like a superhero? 🦸‍♀️
• Sandbag Lunges: Your time was 05:27 (29 seconds slower). Focus during training: 11%.
  • Improvement Potential: 00:42 (target time: 04:45).
  • Training Strategy: Include sandbag lunges in your weekly regimen. Focus on form over speed, and consider doing them in a circuit to build endurance. Aim for 3 sets of 10-15 lunges per leg, adding weight as you progress.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start strong but controlled. Monitor your heart rate; you don’t want to blow your load in the first segment. Consider starting slightly slower than your target pace to conserve energy for the latter segments.
• Transition Efficiency: Practice quick transitions between exercises. Use your Roxzone time as a cue to speed things up—remember, it’s not a coffee break! 🥳
• Strength Segment Focus: Remind yourself that the sled push and pull are just as important as the run. Approach them with the same intensity you apply to your running segments. Visualize your success as you approach these challenges.
• Stay Hydrated: Don’t forget to hydrate during the race. A well-hydrated athlete performs better; think of it as filling the tank for the engine of your body!

Conclusion:

Grace, you’ve shown immense potential in this Hyrox competition! Your next races are just around the corner—HYROX Birmingham on October 23, 2025, followed by HYROX London Excel on December 4, 2025, and Sports Direct HYROX Dublin on November 13, 2025. Use these as opportunities to build on your strengths and tackle your weaknesses head-on.

To quote Jocko Willink, “Discipline equals freedom.” Embrace that discipline in your training, and you’ll see results! Keep pushing, keep grinding, and remember: success is the sum of small efforts, repeated day in, day out! 💪

And hey, if you ever feel down, just remember: even the best athletes have had their off days. Just like a wall ball, sometimes you just need to bounce back! 🏆

You’re on your way to becoming a Hyrox champion, Grace. Let’s crush these upcoming races!

Keep hustling, and remember, I’m always here to help you reach your goals. The Rox-Coach believes in you!