Hannah Jones Hyrox Result

Overall Performance:

Hannah, your performance in the recent Hyrox race showcased impressive resilience and a competitive spirit. Finishing with an overall time of 01:27:18 places you in the top 41% among 187 athletes, and 17th in your age group (35-39) out of 45 participants, which is commendable. Your total running time of 39:43 indicates you have a stronger running profile, as it is significantly faster than the average for your finish time by 1:46. This suggests that while you've got the stamina to run fast, there’s potential to improve on your strength segments to further enhance your overall performance. Remember, "Most of us are not willing to put in the work to be great." Let’s make sure your next race is even better! 💪

Segments & Race Analysis:

Analyzing your race segments reveals some interesting patterns. You began with a pace of 04:56 in Running 1, which was slightly slower than average, indicating a potential for a stronger start. However, you picked up the pace significantly in Running 2 with a 04:30 lap, which is impressive! This performance demonstrates your ability to accelerate, but it also suggests you might want to consider pacing strategies to avoid burnout in later segments. Your overall running times were consistently faster than average, affirming your runner's edge. That said, transitioning to strength exercises, particularly in segments like the Sled Push and Wall Balls, needs some focused improvement. Remember, "You won't find any shortcuts. You have to work for it!"

Segments to Improve:

• Wall Balls: Your time of 08:27 here was significantly slower than average. Targeting a potential improvement of 02:30 should be a priority, representing 46% of your focus during training. Regular practice with wall balls, combined with squat form corrections, will help you improve your explosive power and endurance. Consider incorporating sets of wall balls into your routine, aiming for high reps with minimal rest to simulate race conditions.
• Burpees Broad Jump (BBJ): With a time of 06:30, you can aim to improve by 01:36 (29% focus). BBJs can be taxing, so focus on form and speed. Try interval training where you perform burpees quickly, followed by short rest, to build speed and efficiency. Incorporate plyometrics to enhance your explosive power.
• Sled Push: A time of 04:12, you can improve by 00:32 (9% focus). Implementing strength training sessions specifically targeting leg and core strength will help. Exercises like heavy squats and sled drags will translate well to your performance. Practice pushing the sled with varying weights to develop both strength and technique.
• Sled Pull: A time of 06:20, with a potential improvement of 00:22 (6% focus). Focus on your pulling technique, ensuring you keep a strong core and steady pace. Incorporate resistance bands in your training to simulate the pulling motion, enhancing your strength and endurance.

Race Strategies:

During your next race, consider pacing strategies that leverage your running strengths while ensuring you don’t overextend too early. Start strong but controlled, and use your speed in the second segment to build a cushion for the tougher strength sections. Remember, “It's not about being the best. It's about being better than you were yesterday.” Don't shy away from engaging with the crowd as you race; a little energy from the audience can go a long way! 💥

Conclusion:

Your recent performance is a solid foundation to build upon, Hannah. With some focused training on your weaker segments, you can significantly enhance your race times. Keep pushing those limits! Your next races are coming up fast:

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

These events offer perfect opportunities to showcase your improvements. Keep in mind that every time you feel like quitting, think about why you started. Remember, "The only easy day was yesterday." You've got this, Hannah! Keep grinding, and let’s aim for those podium finishes! 🏆

Keep the energy high, and let’s make the next race even more epic! The Rox-Coach is here to support you every step of the way! 💪