Naomi Lawrence Hyrox Result

Overall Performance:

Naomi, first off, let’s take a moment to recognize your incredible effort in the 2025 Cardiff HYROX event—finishing 26th overall and 7th in your age group is no small feat! You nailed a time of 01:20:48, placing you in the top 13% of 187 athletes and the top 25% of 28 in your age group. That's impressive! 💪

Now, when we talk about pacing, there’s a lot to unpack here. Your total running time of 40:06 indicates that you lean more toward the strength side of the spectrum, as it's slower than the average for your finish time. Your best lap was a speedy 04:33, showing you definitely have the potential to fly! But let's focus on refining your running to complement that strength—after all, both are necessary in this game. Remember, "You will never learn if you don’t fail. You will never improve if you don’t learn." Keep that in mind as we dive deep into the analysis!

Segments & Race Analysis:

Breaking down your race performance, there are some standout segments and some that need a bit of TLC. You started off strong with a running time of 04:57 for Running 1, though it was 43 seconds slower than the average, placing you in the 69th percentile. This indicates that perhaps you went out a bit cautiously when you could have pushed harder! Your subsequent segment, Running 2, shows promise at 04:33. That’s where you really hit your stride and dropped below average by 4 seconds, landing you in the 34th percentile. Your pacing fluctuated a bit, particularly in Running 3 and 4, both of which were slower than average. It seems like keeping a consistent pace is an area where you can improve.

Transition times also played a role in your overall performance, with a Roxzone time of 03:46, which was 1 minute and 40 seconds slower than average, landing you in the 4th percentile. This is a significant area for improvement; we want to get you through those transitions quicker so that you can maximize your performance on the course. Remember, transitions are like the awkward middle child of a family—nobody pays enough attention to them, but they can change the outcome of everything! 😉

Segments to Improve:

Now, let's break down the segments where there's the most potential for improvement:

• Total Running: Current Time: 40:06, Potential Improvement: 02:03 (Focus: 41%)
• Burpees Broad Jump: Current Time: 05:17, Potential Improvement: 00:56 (Focus: 18%)
• Wall Balls: Current Time: 06:10, Potential Improvement: 00:53 (Focus: 17%)
• Sled Pull: Current Time: 05:39, Potential Improvement: 00:22 (Focus: 7%)
• Sandbag Lunges: Current Time: 04:45, Potential Improvement: 00:18 (Focus: 6%)

Let’s dive deeper into these:

• Total Running Time: Your running segments need more focus to shave off some time. Incorporate specific interval training sessions such as 800m repeats at a pace faster than your race pace. This will build your speed and stamina. Aim for 4-5 reps with a 2-3-minute rest in between. Also, consider tempo runs where you maintain a steady, challenging pace for longer durations. A good target could be 20 minutes at a pace that feels hard but sustainable.
• Burpees Broad Jump: At 05:17, you can definitely cut down on that time! Focus on explosive power and technique. Work on your jump technique by practicing box jumps and broad jumps. Additionally, integrate burpee drills into your workouts where you focus on minimizing ground contact time. Pair these with some plyometric training to enhance your explosive capability. Think of it as training to jump into the next level of your fitness! 😄
• Wall Balls: You spent 06:10 on wall balls, which is a solid segment to attack. Focus on your form and rhythm—practice your wall ball technique to ensure you’re getting full extension and using your legs to drive the ball up. Keep your core tight and maintain a steady breathing pattern. Consider using a heavier ball in training for strength, then switch to your competition ball for speed work to improve time significantly.
• Sled Pull: At 05:39, you can improve your sled pull time by focusing on your pulling technique. Engage your core and maintain a low center of gravity. Practice with varying weights to build strength and endurance. A good drill is to do sled pulls with short bursts of sprints in between to mimic race conditions. This will condition your body to work through fatigue—remember, "Embrace the suck!"
• Sandbag Lunges: With a current time of 04:45, focus on increasing your overall leg strength and stability. Add weighted lunges to your routine, and practice walking lunges with varying weights. You can also incorporate box step-ups with a sandbag to simulate the race environment. Strengthening your legs will make those lunges feel like a breeze!

Race Strategies:

Now that we have a solid plan for improvement, let’s talk race strategies:

• Pacing: Start a bit more aggressively in the initial running segments. Don’t be afraid to push the first lap as you seem to settle into your rhythm by the second segment. Use your best lap (04:33) as a benchmark to set the tone for the race.
• Transitions: During training, practice your transitions with the goal of reducing those Roxzone times. Set up mock transitions where you simulate the race environment, so you’re accustomed to moving quickly between exercises. Think of it as a relay race without the baton—just don’t drop the sandbag! 😂
• Hydration and Nutrition: Make sure to manage your hydration and nutrition during the race. Practice your fueling strategy in training so you know what works best for you on race day. You wouldn’t want a “hangry” moment while tackling those wall balls!

Conclusion:

Naomi, you’ve shown tremendous potential in your recent race, and with a few tweaks, you could come back even stronger! The next events on your calendar—HYROX Birmingham on October 23, 2025, HYROX London Excel on December 4, 2025, and Sports Direct HYROX Dublin on November 13, 2025—are the perfect opportunities to implement these strategies and improvements. Remember, "In the end, we only regret the chances we didn’t take." Embrace your journey, and keep pushing your limits! 💥

Let’s make every training session count and turn those segments into strengths. You’ve got this, and I’m excited to see what you can achieve in your next race!

Keep grinding, and let’s get ready to crush it! This is The Rox-Coach, and I’m here to help you unlock your full potential! 🏆