Chloe Harvey, Maddie Oakes Hyrox Result

Overall Performance:

Chloe Harvey and Maddie Oakes, first off, let’s give a big round of applause for your efforts in the 2025 Warsaw Hyrox! Finishing with a time of 01:34:24 puts you both in the top 77% overall and top 84% in your age group. That’s no small feat! You’ve both shown tremendous grit out there, and it’s clear you have a solid foundation to build on.

Now, looking at your performance compared to your previous race in Glasgow, where you finished in 01:23:17, it’s evident there are areas that need attention. The total running time of 53:01 is notably faster than the average for your finish time, which suggests you both have a strong running profile. However, the race pacing indicates that Running 1 was too fast, leading to some slower segments later on—these are the types of adjustments that can shave off precious seconds in future races.

Overall, while your running speed shines, especially with a best lap of 06:03, the segments that lean more towards strength and endurance have room for improvement. This race showcased your hybrid potential, but to unlock your full capabilities, let’s focus on sharpening the weaknesses. Remember: "The only way to get better is to embrace the grind." 💪

Segments & Race Analysis:

During the race, you both tackled a variety of segments that tested your endurance and strength. Here’s how you performed:

• Running 1: A blistering start at 04:30—this was 1:34 faster than the average, which shows you both came out strong, but it may have set the tone for later segments.
• Ski Erg: You nailed it with a time of 05:27, which ranks in the top 2% of your cohort. This is a significant strength and will be crucial to build upon!
• Running 2: You maintained a solid pace here with 06:32, just slightly above average.
• Sled Push: At 01:55, maintaining a near-average time shows that you have the capability but could push harder with targeted training.
• Running 3 & 4: The times of 07:25 for both segments reflect some fatigue, which is expected after a fast start. This is where we need to strategize for better pacing.
• Burpees Broad Jump & Wall Balls: Your times indicate areas where you can improve strength endurance. Wall Balls especially need attention.

Overall, your performance was commendable, but consistent pacing and strength training will be key to improving your overall finish. "You get what you work for, not what you wish for." 💥

Segments to Improve:

Let’s dive deeper into the segments that could use a little TLC:

• Wall Balls: Current time is 05:17. With a potential improvement of 01:06, that’s 39% focus during training. It’s essential to work on your technique here—consider breaking them into sets of 10 with short rests, focusing on form to maintain power through the reps. Add in some front squats to build strength in the same movement pattern.
• Ski Erg: At 05:27, you can improve this by 00:36 (21% focus). Integrate interval training on the Ski Erg—alternate between high-intensity bursts and steady-state rowing. Aim for a longer duration at a consistent pace to develop endurance.
• Sled Pull: Currently at 04:55, with a potential improvement of 00:24 (14% focus). Incorporate more heavy pulling exercises into your workouts, like deadlifts and sled pulls. Use lighter weights with high volume to enhance your muscular endurance.
• Rowing: With a time of 05:38, focus on improving by 00:19 (11% focus). Incorporate technique drills focusing on the catch and drive phases. Adding intervals can also boost your power output on the erg.
• Burpees Broad Jump: Current time is 04:51, with a potential improvement of 00:16 (9% focus). Work on explosive strength through plyometric drills, such as box jumps and burpee variations with a jump or tuck.

By focusing 70% of your training on these segments, you're setting yourselves up for success. And remember, "It’s not about perfect. It’s about effort." 🏆

Race Strategies:

When heading into your next race, consider these strategies:

• Pacing: Start with a controlled pace during the first run. Aim for a negative split—finishing the second half faster than the first. This will help you maintain energy for the later strength segments.
• Transition Time: Your Roxzone of 07:55 can be improved. Practice changing gears between exercises quickly. Set up mock transitions in training to simulate race conditions and improve fluidity.
• Hydration & Nutrition: Ensure you’re well-fueled leading into the race. Pre-race meals should include complex carbs and hydration for energy. Consider experimenting with gels or energy chews during training sessions to find what works best for you.
• Mental Preparation: Visualize your race. Mental rehearsals can significantly boost performance. Picture yourself executing each segment with precision and confidence.

Remember, "Success is not final; failure is not fatal: It is the courage to continue that counts." Keep that spirit high! 💪

Conclusion:

Chloe and Maddie, as you both prepare for your upcoming races in Berlin, Gdańsk, and Poznań, keep these insights in mind. The improvements you need are well within your reach if you commit to the training plans outlined. Surround yourselves with a supportive community and keep pushing each other to achieve your best.

Believe in yourselves and embrace the grind! "You can’t put a limit on anything. The more you dream, the farther you get." Let’s make that dream a reality! The Rox-Coach is here to help you every step of the way. You've got this! 💥