Rosie Kelly, Leah Madden Hyrox Result

Overall Performance:

Congratulations, Rosie Kelly and Leah Madden! You tackled the 2025 Warsaw HYROX competition with impressive determination, finishing with an overall time of 01:18:55, which puts you in the top 28% of the 458 athletes competing. In your age group, that's a solid 56th place out of 157, showcasing your strength and potential! 🏆

Your pacing during the race showed a mix of aggressive strategy and areas that need fine-tuning. With a total running time of 45:34, which is 9 seconds slower than average, it's evident you both have more runner profiles. However, some segments indicate that your strength training could use a boost, particularly in the segments where you lost time. The results from the previous race in London show significant improvement – you shaved off a staggering 12:51! That's no small feat!

Segments & Race Analysis:

Now, let's dive into the race segments. Considering your splits, it's clear that your pacing strategy may have started off too fast in the initial segment, with a running time of 04:20 in Running 1, which is a staggering 55 seconds faster than average but landed you in the 15th percentile. While it’s great to start strong, maintaining a steady pace throughout would better suit your endurance profile. Your Ski Erg performance was stellar, placing you in the 91st percentile, showing off your upper body strength!

However, some segments like the Sandbag Lunges (4th percentile) and Wall Balls (65th percentile) need attention. These are key areas where you can optimize your performance in future races. You spent 6:04 in the Roxzone, which is 20 seconds slower than average, indicating you might be taking too long to transition. Remember, every second counts in HYROX! 💥

Segments to Improve:

Here are your identified segments for improvement with strategies to maximize your performance:

• Total Running Time: Your running segment time can improve by 01:12, bringing it from 45:34 to 44:22. Focus on this area during training: 32% of your sessions should be centered around running. Incorporate interval training, hill sprints, and long-distance runs to build endurance and speed.
• Wall Balls: You can shave off 00:55 from your current time of 04:05, aiming for 03:10. Focus on this for 24% of your training. Practice your form and explosiveness with targeted sets. Ensure you’re using your legs to drive upward to make the movement more efficient.
• Ski Erg: Aim to reduce your time by 00:44, from 05:10 to 04:26. Focus on this for 19% of your training. Work on your technique—keeping your back straight and engaging your core will maximize your output. Consider doing pyramid intervals to build endurance and power on the machine.
• Rowing: Target a potential improvement of 00:30, reducing your time from 05:19 to 04:49. Dedicate 13% of your training to rowing drills. Focus on your stroke rate and power output, ensuring each pull is strong and controlled. Integrate high-intensity intervals to simulate race conditions.

Incorporating these improvements into your routine will help turn weaknesses into strengths. Don't forget to focus on running mechanics and form corrections, especially during compound lifts or strength exercises, as they can impact your running performance later in the race!

Race Strategies:

Here are a few strategies to implement during your next races:

• Start Steady: Begin with a controlled pace that allows you to conserve energy for the latter segments. It's better to finish strong than to start with a sprint and fade away.
• Transition Efficiency: Work on your Roxzone times. Practice quick transitions between exercises so you can minimize downtime. Consider using drills that require quick changes in pace or movement.
• Breathing Techniques: Maintain a rhythmic breathing technique during running and strength segments. This will help keep your heart rate in check and your energy levels up.
• Partner Synchronization: In doubles, communication is key. Develop a signal system to coordinate efforts and encourage each other throughout the race. Remember, if one of you is struggling, the other can help pull the team through!

Conclusion:

Rosie and Leah, your performance at the Warsaw HYROX was commendable and shows your potential for even greater success! As you gear up for your upcoming races in Berlin, Gdańsk, and Poznań, keep pushing your limits. Remember, “The only way to get to the other side is to get through it.” – David Goggins. Embrace the grind, and let’s turn those weaknesses into strengths! 💪

Lastly, have fun with it! HYROX is about testing your limits and enjoying the journey. Just remember, if you ever feel like giving up, just think of how much fun it is to eat pizza after a hard workout! 🍕 Keep moving forward, and let’s crush those next races together!

Your Rox-Coach is always here to keep you motivated and driven. Let's make every second count! 💥