Lauren Weeks, Lauren Griffith Hyrox Result

Overall Performance:

Lauren Weeks and Lauren Griffith, you both crushed it at the 2025 HYROX Houston competition! With an overall time of 55:36, you secured a remarkable 2nd place in the Women’s Pro Doubles category and dominated your age group, finishing 1st out of 69 athletes. Your performance placed you in the top 1% overall among 142 competitors! 💪🔥

When we look at the overall time, it’s clear that you both have significantly improved your running and strength since your past races. Your total running time of 28:27 was 2:08 faster than the average for your finishing time, suggesting that you have a strong runner profile. However, there are still areas for improvement, notably in your strength segments, particularly the Sled Pull and Burpees Broad Jump.

Comparing with your past races, your split times have shown incredible growth and consistency. For instance, in your previous performance at the 2020 Dallas race, you finished with a time of 1:08:47, which is a staggering 13:11 slower than this event. Your continuous dedication and hard work are evident in your splits and overall finish. Keep it up!

Segments & Race Analysis:

This race revealed some solid strengths but also highlighted segments where you can further optimize your performance. Here’s a quick overview of how each segment fared compared to the average:

• Running 1: 3:18 (+33 seconds compared to average)
• Ski Erg: 3:59 (+6 seconds compared to average)
• Running 2: 3:26 (-33 seconds compared to average)
• Sled Push: 1:36 (+5 seconds compared to average)
• Running 3: 3:50 (-6 seconds compared to average)
• Sled Pull: 3:25 (+19 seconds compared to average)
• Running 4: 3:32 (-23 seconds compared to average)
• Burpees Broad Jump: 2:37 (+22 seconds compared to average)
• Running 5: 3:34 (-24 seconds compared to average)
• Rowing: 4:14 (+5 seconds compared to average)
• Running 6: 3:34 (-24 seconds compared to average)
• Farmers Carry: 0:02 (-1:13 compared to average)
• Running 7: 3:36 (-25 seconds compared to average)
• Sandbag Lunges: 2:46 (+2 seconds compared to average)
• Running 8: 3:41 (-25 seconds compared to average)
• Wall Balls: 3:22 (+8 seconds compared to average)
• Roxzone: 5:12 (+2:21 compared to average)

Overall, your running segments were impressive, showing you can maintain a strong pace. However, your Roxzone was significantly slower than average, indicating opportunities for improvement in transition times and overall fitness. Just remember, transitions are like the awkward pauses in conversation; the quicker you get through them, the smoother the flow! 😄

Segments to Improve:

Let’s focus on the segments that need some extra love and attention:

• Sled Pull:
  • Current Time: 3:25
  • Potential Improvement: 27 seconds (aim for 2:58)
  • Focus during training: 31%
  • Training Strategies: Incorporate heavy sled drags into your routine. Perform 4-6 sets of 20-30 meters, focusing on explosive starts. Include 3-4 sets of 10-15 strict pull-ups to build upper body strength, as this will help with your pulling mechanics.
• Burpees Broad Jump:
  • Current Time: 2:37
  • Potential Improvement: 23 seconds (aim for 2:14)
  • Focus during training: 26%
  • Training Strategies: Perform high-intensity interval training (HIIT) that combines burpees with broad jumps. For instance, 5 rounds of 10 burpees followed by 5 broad jumps, moving quickly from one to the other. This will enhance your explosiveness and endurance.

When training for these segments, consider incorporating compromised running scenarios after these exercises. After heavy sled pulls, do 400m runs to simulate race fatigue. It’ll help you adapt to the sensations of running post-strength work, ensuring you’re ready for race day.

Race Strategies:

Now, let’s talk strategies to implement during your next race:

• Start strong but controlled: In the first segment, don’t get caught up in the excitement. Maintain a steady pace rather than going all out; it’ll pay off later in the race.
• Transition efficiency: Practice your transitions in training; smooth transitions save precious seconds. Think of it as a relay race where you need to pass the baton, but you’re still running!
• Positive self-talk: Keep your mindset strong. Use phrases like “I am strong, I am capable” or “Embrace the grind!” This will help push through tough segments.
• Fuel wisely: Ensure you’re properly hydrated and fueled before and during the race. Energy gels or electrolyte drinks can be game changers in keeping your energy levels high.

Conclusion:

Lauren Weeks and Lauren Griffith, your performance at the 2025 HYROX Houston shows that hard work and determination truly pay off! As you gear up for your next races in Dallas, Monterrey, and Atlanta, remember to focus on the areas highlighted for improvement. With your impressive track record, I have no doubt you’ll continue to elevate your performance.

Keep pushing your limits, because as David Goggins says, “The only way to get better is to get uncomfortable.” And remember, “If you’re not willing to work for it, don’t complain about not having it.” You've already proven you have what it takes, so let’s get back to the grind and make those improvements! 💥🏆

Stay motivated, stay strong, and let’s crush those next races! You are both champions in the making! The Rox-Coach is here rooting for you! 💪