Hannah Baxby, Hannah Morrison Hyrox Result

Overall Performance:

Hannah Baxby and Hannah Morrison, you both tackled a challenging course with grit and determination, landing yourselves in the top 60% of 458 competitors! That's no small feat! Your overall time of 01:27:18 shows that you have solid potential, but there are definitely areas to refine and elevate your game. With a total running time of 53:17, which is 3 minutes slower than the average, it seems you’re more of a strength athlete than a pure runner. The good news? You can train to boost that running speed without sacrificing strength! 💪

Looking at your pacing, it appears that Running 1 might have been a bit too fast for the rest of the race, placing you in the 12th percentile for that segment. It’s like starting a marathon with the mindset of sprinting to the fridge during a commercial break—great for a quick snack but not sustainable for the long haul! Your performance in the Ski Erg was impressive, sitting in the 90th percentile, indicating a solid strength base which you can build upon. Overall, your performance shows that you're well-rounded, but let’s tighten those running segments and improve your transition times for even better results in future races. Remember: “Becoming unbreakable is an everyday choice.” - David Goggins

Segments & Race Analysis:

Analyzing the segments reveals some key insights. Your performance varied significantly from segment to segment, with the strongest showing in the Ski Erg and the most challenges in the Sled Push and Sled Pull. This indicates some potential weaknesses in your leg strength or perhaps technique in those areas. Your running segments were notably slower than average, particularly as the race progressed, which suggests fatigue might be creeping in earlier than expected. It’s critical to remember that Hyrox is not just about strength and speed; it’s about managing energy and pacing throughout the entire race. You know the drill: “Discipline equals freedom.” - Jocko Willink

Segments to Improve:

Now let’s dig into the segments where there’s the most room for improvement:

• Total Running Time: Potential Improvement: 03:58 (from 53:17 to 49:19), Focus during training: 68%
• Burpees Broad Jump (BBJ): Potential Improvement: 01:20 (from 05:20 to 04:00), Focus during training: 23%
• Ski Erg: Potential Improvement: 00:29 (from 05:09 to 04:40), Focus during training: 8%

Total Running Time: To slice off nearly 4 minutes from your total running time, I recommend implementing a targeted running program that includes intervals and tempo runs. For example, include:

• Interval Training: 5 x 400m sprints at 90% effort with 2 minutes rest in between. This will enhance your speed and anaerobic capacity.
• Tempo Runs: 3 km at a challenging but sustainable pace, focusing on maintaining form while pushing through discomfort. Aim to do this once a week.
• Long Runs: Gradually increase your long run distances, aiming for a consistent pace at least once every two weeks. This builds endurance and stamina.

Burpees Broad Jump (BBJ): To tackle your BBJ performance, focus on explosive strength and endurance. Here’s a plan:

• Plyometric Drills: Box jumps and broad jumps twice a week to enhance explosive power.
• Burpee Variations: Incorporate different burpee styles (like lateral burpees) to keep it fresh and build up endurance.
• Strength Training: Focus on leg strength with squats and lunges, ensuring you’re building the muscles that help propel you during the jump.

Ski Erg: To shave off those precious seconds on the Ski Erg, concentrate on technique and endurance:

• Technique Drills: Work on your form; make sure you're using your legs and core properly to generate power.
• Endurance Sets: Try to hold a steady pace for longer durations. Do 10 x 1 minute intervals at a challenging pace with 1-minute rest in between.

Race Strategies:

Implementing the right strategies during the race can drastically affect your performance. Here are some strategies:

• Start Strong, But Steady: Avoid the temptation to sprint at the beginning. Focus on maintaining a strong but sustainable pace right from the start.
• Transition Efficiency: Work on minimizing your roxzone time. Practice smooth transitions between exercises in your training sessions; sometimes, it’s the little things that add up!
• Stay Hydrated and Fueled: Plan your hydration and nutrition strategy. Take small sips of water during the race if you can to maintain energy levels.
• Visualize Success: Mental preparation is as important as physical training. Visualize each segment and your transitions to build confidence.

Conclusion:

Hannah Baxby and Hannah Morrison, you’ve already laid a strong foundation. With the right focus on your running and specific segments, you can elevate your performance to the next level. Looking ahead, the next relevant races are:

• HYROX Berlin, Date: 2025-05-16, Adresse: Berlin, Germany
• HYROX Gdańsk, Date: 2025-10-12, Adresse: Gdańsk, Poland
• HYROX Poznań, Date: 2025-12-13, Adresse: Poznań, Poland

Prepare for these races with intention and focus, and remember, “You are your only limit.” Keep pushing yourselves, refining your strengths, and turning weaknesses into new strengths. And hey, if it gets tough, just think of the finish line—where the only thing standing between you and that glorious medal is a few more squats and a little less roxzone time! Keep it up! 💥

Let’s crush it, ladies! This is The Rox-Coach, and I believe in your potential! 🏆