Saskia Collins, Charles Ingell Hyrox Result

Overall Performance:

Hey Saskia and Charles! First off, let me say you both crushed it out there at the 2025 Manchester Hyrox! Finishing with an overall time of 01:03:07 puts you in the top 15% of 727 athletes—that's no small feat! You both showed impressive speed with a total running time of 00:34:54, which is 00:26 faster than average. It's clear that you have a solid runner profile, especially since you started strong with a blazing best lap of 00:02:57 on your first run.

However, despite your strengths in running, there are several areas where you can sharpen your game. Your pacing strategy seems to have been a bit aggressive at the start. While it's great to get the adrenaline pumping, you want to avoid burning out too early. Remember, it's a marathon, not a sprint. By the end of the race, you were slower in your final running segments, which suggests that your energy management could use some fine-tuning.

Segments to Improve:

Now, let's dive into those segments that need some extra love:

• Burpees Broad Jump (00:02:58) - This segment took you 00:31 slower than average, which indicates potential inefficiencies. Focus on form and explosiveness. To improve, try the following drills:
• Burpee Box Jumps: Use a box to jump onto after each burpee to increase explosiveness.
• Interval Burpees: Set a timer for 30 seconds and perform as many burpees as you can, resting for 15 seconds in between. This will build endurance and speed.
• Farmers Carry (00:01:46) - At 00:16 slower than average, this could be due to grip strength or pacing. Let’s get those carries on point!
• Farmer's Walks: Load up a set of heavy dumbbells or kettlebells and walk for distance or time. Focus on keeping your core tight and posture upright.
• Deadlifts: Incorporate heavy deadlifts to build the compound strength needed for the Farmers Carry.

Overall, your Roxzone time of 00:04:20, which is 00:07 slower than average, suggests that transitions were a bit too leisurely. You want to move like you’re on a mission between zones! To improve here, consider:

• Practice quick transitions during your training sessions. Set a timer and see how fast you can move from one exercise to the next.
• Incorporate circuit training into your routine to simulate the transition demands of Hyrox.

Race Strategies:

For your next race, consider these strategies to help optimize your performance:

• Pacing Plan: Start a bit slower on the first run, aiming for a consistent pace that you can sustain. Think of it as a warm-up for the real work to come!
• Visualize Transitions: Before the race, visualize each transition. Knowing exactly what you’re going to do can shave precious seconds off your Roxzone time.
• Energy Management: Use your running segments to recover from strength exercises. A brief minute of focused breathing can help you reset before tackling the next zone.

Conclusion:

Remember, Saskia and Charles, improvement is a journey, not a destination. Every race gives you a chance to learn and grow. Like David Goggins says, “You’re not going to find the best version of yourself in your comfort zone.” So, step out of it, embrace the grind, and get ready to crush those weaknesses! 💪

Keep pushing, keep evolving, and come back stronger. Next time, let’s make those burpees and carries your secret weapons instead of a bottleneck! You’ve got this! 💥🏆

With determination,

The Rox-Coach