Angela Goddard, Naomi O'connor Hyrox Result

Overall Performance:

Angela Goddard and Naomi O'Connor, you both absolutely rocked it at the 2025 Warsaw Hyrox! Finishing in a strong overall rank of 448 out of 458 athletes puts you in the top 97%, and 86 out of 88 in your age group is no small feat either! Your overall time of 02:04:34 shows significant progress, especially when compared to your past performances. Angela, you specifically dropped over 10 minutes from your previous race in Milan, which is a huge achievement! 💥

Now, looking at your pacing, Angela, it seems you started off like a rocket 🚀 with a blistering first run at 06:09, significantly faster than the average. However, you might have burned a bit too much gas too early, as your later runs slowed down considerably. This suggests that while you have a runner’s profile, you need to balance your speed with endurance throughout the race. Naomi, if you had better splits, I’m sure you were right there pushing Angela to the limit! But we’ll dive deeper into the analysis shortly.

Segments & Race Analysis:

Let’s break down the segments. You both performed admirably in several areas, but there’s always room for improvement! Your total running time of 01:11:30 was 03:49 faster than the average, showing that you both have solid running capabilities. The best running lap of 07:56 is a strong indicator of your endurance, but the slower segments later in the race could indicate a need for better pacing strategies.

Each segment tells a story, Angela. The explosive start with your first running segment set a high bar, but the subsequent running segments showed a gradual increase in time, especially in Running 4 (09:32) and Running 5 (10:16), where you lost ground compared to the average. The Burpees Broad Jump and Sandbag Lunges were clear areas where you could gain time, as you both fell into the 100th percentile ranks for those segments—essentially, you were just having a bit too much fun there! 😅

Segments to Improve:

• Total Running Time: Your focus should be on improving your overall running time. The potential improvement of 07:15 (from 01:11:30 to 01:04:15) requires about 61% of your training focus. Aim for consistent pacing in the latter segments.
• Burpees Broad Jump: The potential improvement here is 02:01 (from 08:11 to 06:10), so allocate 16% of your training to improve this area. Focus on explosiveness and technique, as you’ve got the endurance but need to nail the execution.
• Sandbag Lunges: With a potential improvement of 01:32 (from 06:42 to 05:10), dedicate 12% of your training to this. Strengthen your core and legs through targeted lunging drills and focus on form to ensure you’re maximizing efficiency.
• Wall Balls: With a potential improvement of 01:04 (from 06:23 to 05:19), this is an 8% focus area. Work on your squat depth and ball technique to ensure you’re not wasting energy.

For the running segments, it’s crucial to incorporate interval training that mimics race conditions. Try this: on your running days, alternate between fast-paced laps and moderate recovery runs. This will help you build both speed and endurance, allowing you to maintain a strong pace throughout the race. Consider drills like hill sprints and tempo runs to build strength and stamina.

For the Burpees Broad Jump, focus on plyometric training. Incorporate box jumps and explosive push-ups to develop the necessary power. Consider implementing a "burpee pyramid" workout where you gradually increase the number of burpees performed in sequence, focusing on form and speed.

For Sandbag Lunges, practice dynamic stretches and mobility drills to enhance your range of motion. Consider using a lighter sandbag for higher repetitions, focusing on depth and control. This will build both strength and confidence in your lunges.

Wall Balls can be improved by emphasizing the squat mechanics and ensuring that you’re using your legs to propel the ball rather than just your arms. Incorporate heavy medicine ball work to improve your strength in the movement.

Race Strategies:

During the race, pacing is key! You both need to control your speed in the first two running segments, especially if you feel strong. A good mantra to remember is “slow is smooth, smooth is fast.” Start with a pace that feels sustainable and gradually increase your speed as you progress. This will help avoid the dreaded wall and allow you to finish strong.

In the transitions, focus on efficient movement. The Roxzone time recorded at 12:13 shows that there’s an opportunity for improvement. Practice quick changes between exercises during your training sessions; a good rule of thumb is to minimize downtime. Maybe you can even incorporate a 'transition practice' day where you focus solely on moving from one exercise to another seamlessly.

Conclusion:

Angela and Naomi, you’ve shown remarkable improvements, and with continued dedication, you’ll keep climbing those ranks. As you prepare for your next races, especially in Berlin on May 16th and Poznań on December 13th, keep your focus on the areas identified here. Remember, “The only way to get better is to constantly push your limits.” 💪

Get out there, keep grinding, and don’t forget to have some fun along the way! After all, every burpee is just a jump with a little more attitude, right? 🏆

Stay motivated, stay strong, and let’s keep the momentum going. The Rox-Coach believes in you both!