Emily Lordan, Niamh Lordan Hyrox Result

Overall Performance:

Emily and Niamh, congratulations on completing the 2025 Warsaw Hyrox competition! Your overall time of 01:25:46 places you in the top 54% of 458 athletes and 59% in your age group. Not too shabby! With a total running time of 49:48—which is a tad slower than the average—it's clear you both have a solid running foundation but could benefit from focusing on strength training to balance your performance. The best running lap of 05:36 shows that when you kick it into gear, you can really move! Your pacing suggests that you may have started a bit too cautiously, particularly on the first run segment, which clocked in at 06:14, contributing to a slower overall running time. This indicates a hybrid profile, where you have potential as both a runner and a strength athlete, but to truly excel, we need to work on finding that sweet spot between speed and strength. Compared to your previous races, you're moving in the right direction! Keep building on your strengths, and let's refine those weaknesses. Remember, every rep counts and every second matters. 💪

Segments & Race Analysis:

Your race segments tell a story of both achievement and opportunity. Here’s a breakdown of how you fared against the average, which will help us identify where you can improve:

• Running 1: 06:14 (+00:31) – You started strong but could have been more aggressive. The slower start might have cost you some time in your total running.
• Ski Erg: 04:52 (+00:11) – A solid effort, but there’s room to shave off time here. Your endurance shines through, even if you were slightly above average.
• Running 2: 05:47 (-00:06) – Nice improvement! This shows you found your groove post erg.
• Sled Push: 01:36 (-00:09) – Strong effort, but I know you can dig deeper. Push yourselves harder on this segment in training.
• Running 3: 06:22 (+00:11) – There’s a little regression here; we need to work on maintaining speed through the transitions.
• Sled Pull: 03:39 (-00:30) – A tough segment, and it shows. Focus on building strength here.
• Running 4: 06:23 (+00:10) – Almost consistent with your previous runs, but again, there’s potential for improvement.
• Burpees Broad Jump: 05:09 (+01:05) – This is an area where you excelled! Clearly, you both have the endurance for explosive movements. Keep it up! 🏆
• Wall Balls: 04:35 (+00:48) – This segment surprised me. It’s an area we need to work on; you've got the strength, now let’s refine the technique.
• Roxzone: 06:06 (-01:19) – This is significantly slower than average. We need to work on transition efficiency to make those seconds count!

Segments to Improve:

To really unlock your potential, let’s focus on the segments where you can make the most significant improvements. Here are the top three areas to tackle:

• Run Total: Potential Improvement: 01:19 (Target: 48:29), Focus during training: 35%
  • Drills: Incorporate interval sprints of 400m and 800m at a pace faster than your race pace. Aim for 6-8 reps with a 2-3 minute rest in between.
  • Technique: Work on your form by ensuring you maintain an upright posture and full stride extension. Record your runs and analyze your form.
  • Endurance Runs: Include long runs once a week at a steady pace to build your aerobic base, but also incorporate tempo runs to develop speed.
• Burpees Broad Jump: Potential Improvement: 01:17 (Target: 03:52), Focus during training: 34%
  • Drills: Practice burpees followed by broad jumps in a circuit format. Start with 5 burpees followed by 5 jumps, work your way up to 10.
  • Strength Work: Add explosive squat jumps and kettlebell swings to your routine.
  • Technique: Focus on landing softly and maintaining a strong core throughout the movement.
• Wall Balls: Potential Improvement: 00:54 (Target: 03:41), Focus during training: 24%
  • Drills: Include wall ball sets in your workouts, focusing on achieving a consistent rhythm. Aim for 15-20 reps without breaking form.
  • Strength Work: Incorporate squats and overhead presses to build the necessary strength.
  • Technique: Ensure you’re hitting the target accurately and catching the ball in a squat position to reduce transition time.

Race Strategies:

To enhance your next race performance, consider these strategies:

• Pacing: Start with a controlled pace, but don’t be afraid to pick it up in the first run once you feel warm. Trust in your training and intuition.
• Transitions: Practice quick transitions between exercises. Use your Roxzone efficiently to minimize downtime—turn that time into recovery!
• Mindset: Keep a positive mindset throughout the race. When fatigue kicks in, remind yourselves of your training and the fun of competing with each other. Support each other when it gets tough! 💥

Conclusion:

Emily and Niamh, you’ve shown incredible potential, and the journey doesn’t stop here! With the next races lined up in Poznań, Gdańsk, and Berlin, now is the time to sharpen your skills and focus on the areas that need improvement. Remember, "It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters." (Paul “Bear” Bryant). As you set out to conquer these next races, keep pushing your limits and remember that growth comes from stepping out of your comfort zone. Let’s make sure you’re not just running the race, but owning it! And a little reminder: “If you’re going through hell, keep going!” (Winston Churchill). You’ve got this! Keep hustling, and I’m here cheering for you both! Keep that fire burning! 🔥

Yours in the Rox-Zone, The Rox-Coach