Overall Performance:

Stephanie Ditchfield and Brittne Hayes, congratulations on a stellar performance at the 2025 Sydney HYROX competition! With an overall time of 01:15:10, you both finished in the top 15% of 2307 athletes, which is nothing short of phenomenal! Not only did you rank 69th in your age group (16-24), but you also showcased your skills in a very competitive field. Now, let’s break down your performance to see what worked and where we can push the limits even further.

Your total running time of 39:40 is impressive, clocking in 3:12 faster than the average for your finishing time. This indicates that you have a strong runner profile, which is a fantastic asset. However, we need to ensure that your strength segments keep pace with your running prowess. Your pacing overall was solid, although it appears that the initial segments were a tad conservative, which might have cost you some seconds in the early parts of the race. Remember, “The only way to get better is to push your limits!”

Segments & Race Analysis:

Let’s dive into some specifics. You had a mixed bag of results across the different segments. Your running times were consistently below the average, particularly in the last few running segments, which means you were likely conserving energy or not pushing hard enough. Your best running lap was a remarkable 04:34, showing that you have the speed to compete at higher levels. However, segments like the Ski Erg and Sled Push were a bit slower than average, indicating areas for improvement.

In particular, the Roxzone time of 08:02 was significantly longer than average by almost 2 minutes. This suggests that transitions may have slowed you down, potentially due to fatigue from the strength segments. Transition time is crucial in HYROX—think of it as the pit stop for a race car. You want to be in and out as quickly as possible. A sharp transition can be the difference between victory and defeat! Remember, “It’s not about being the best. It’s about being better than you were yesterday.”

Segments to Improve:

Wall Balls: Current Time: 04:02; Potential Improvement: 01:04 (Target time: 02:58). Focus during training: 30%.
Burpees Broad Jump: Current Time: 03:53; Potential Improvement: 00:51 (Target time: 03:02). Focus during training: 24%.
Ski Erg: Current Time: 04:55; Potential Improvement: 00:36 (Target time: 04:19). Focus during training: 17%.
Sled Pull: Current Time: 03:39; Potential Improvement: 00:24 (Target time: 03:15). Focus during training: 11%.

Now, let’s turn these segments into strengths:

Wall Balls: Incorporate high-rep wall ball workouts into your routine. Focus on maintaining a steady rhythm and ensuring your squats are deep to generate more power. Try sets of 15-20 reps at a time and aim to reduce rest to build endurance. Work on form: keep the core engaged and the back straight. Consider adding a tempo element—slow down the descent and explode up to the target, focusing on power and control.
Burpees Broad Jump: This segment can be enhanced with plyometric training. Incorporate exercises like box jumps and broad jumps in your workouts to build explosive power. Use a timer to perform these in quick succession (e.g., 10 burpees followed by a broad jump) to simulate race conditions. Practicing transitions between movements will also help, as this segment requires quick shifts from burpees to jumps.
Ski Erg: Focus on improving your technique and increasing your stroke rate. Consider interval training with short bursts of high intensity followed by recovery. For example, alternate 30 seconds of maximum effort with 30 seconds of rest. Additionally, pay attention to your grip—ensure you’re using your core and legs effectively to power the strokes.
Sled Pull: Increase your strength by incorporating more sled work into your weekly regimen. Focus on max effort pulls with varying weights to build strength and endurance. Add resistance bands or chains to simulate the race's fatigue factor. Also, practice pacing—start strong but maintain a steady pull to avoid burnout.

Remember, “You are never too old to set another goal or to dream a new dream.” Take this time to set focused goals for these segments and track progress diligently. You might be surprised at how quickly you improve!

Race Strategies:

Here are some strategies to implement during your next race:

Pacing: Start strong but controlled. Use your legs to find your rhythm in the first running segment, avoiding the temptation to sprint out too fast. Your best lap time suggests that you can push more in the early stages without burning out.
Transition Efficiency: Practice your transitions during training. Visualize the next segment as you finish one—this mental preparation will help you move quickly from one exercise to the next. Consider using rest times to strategize your next move. A smooth transition can save valuable seconds.
Breathing Techniques: Focus on your breath during high-intensity segments. Inhale deeply through your nose and exhale through your mouth. This will help regulate your heart rate and keep you calm, especially in tough segments like the Ski Erg and Sled Push.
Support Each Other: As a doubles team, encourage each other throughout the race. Cheer each other on during tough segments to keep spirits high. Remember, teamwork makes the dream work!

Conclusion:

Stephanie and Brittne, you both have laid a strong foundation for your HYROX journey. Your times show potential, and with targeted training, you can elevate your performance even further. The next races on your calendar are the HYROX Perth events in early September and the Cigna Healthcare HYROX Hong Kong later in July. Use this time to refine your skills and build on your strengths.

“It’s not whether you get knocked down; it’s whether you get up.” Keep pushing through the tough days, because each moment spent training is an investment in your future success. Let’s build on this momentum and smash those upcoming races! Remember to have fun—after all, if it isn’t a bit challenging, you’re probably not doing it right! 💪💥🏆

Stay motivated, stay strong, and let’s make those next races your best yet!

Keep grinding, and I’m here to support you every step of the way! You’ve got this—let’s get to work!

– The Rox-Coach

Stephanie Ditchfield, Stephanie Ditchfield, Brittne Hayes, Brittne Hayes vs Stephanie Ditchfield, Brittne Hayes

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?