Overall Performance:

Charlotte and Kayla, first off, congratulations on your stellar performance at the 2025 Brisbane Hyrox! Finishing in 7th overall and 5th in your age group is no small feat, especially in a competition that saw over 1,000 athletes. You’re part of the top 1%—that’s like being the cherry on a sundae of awesomeness! 🍒

Your overall time of 01:04:41 is impressive, and you even managed to run slightly faster than average with a total running time of 00:36:57. However, we need to talk about pacing. While you started strong with a blazing first run, completing it 1:41 faster than the average, the subsequent running segments indicate that you might have gone out a bit too fast. Remember, Hyrox is a marathon, not a sprint! Your running profile suggests that you’re naturally inclined towards running, so we want to harness that strength without burning out too soon.

Segments to Improve:

Wall Balls: Your time of 00:03:22 on Wall Balls was slower than average, placing you in the 38th percentile. This is a key area for improvement. To tackle this, focus on developing power and endurance through targeted drills.

Drills and Techniques:

Wall Ball Technique: Ensure you’re using a proper squat depth to engage your core and legs fully. Practice your wall ball sets with a focus on maintaining a steady rhythm—think “squat, throw, catch, repeat.” Aim for sets of 15-20 reps interspersed with short rest periods.
Power Development: Incorporate explosive movements such as box jumps and kettlebell swings into your workouts. These will help improve your explosive strength, which is crucial for Wall Balls. Try to do 3 sets of 10 box jumps followed by 15 kettlebell swings.
Endurance Conditioning: Implement longer sets in your training. Aim for sets of 50 Wall Balls, resting only briefly between sets. This will condition your muscles to handle fatigue better during the race.
Breathing Technique: Focus on your breathing pattern during Wall Balls. Inhale during the squat and exhale as you throw. This will keep your core engaged and your movements efficient.

Roxzone (Transition Time): With a time of 00:05:23, you spent significantly longer than average in transition, which indicates either resting too long or slow movement between exercises. This is a critical segment to work on to maximize your overall race time.

Training Strategies:

Transition Drills: Set up a mini-circuit that mimics race transitions. Move quickly between exercises and time your transitions. Aim to reduce that time by at least 30 seconds through practice. This could be as simple as running from one station to the next and immediately starting the next exercise.
Overall Fitness Improvement: Since improving your overall fitness will help with transition speed, include compound movements like burpees, thrusters, and kettlebell carries in your routine. Aim for high-intensity interval training (HIIT) sessions to boost your cardiovascular endurance.

Race Strategies:

Pacing Strategy: In future races, consider starting at a slightly more conservative pace. Maintain a steady heart rate that allows you to finish strong rather than burning out too early.
Mindful Transitions: During transitions, visualize your next exercise and move with purpose. Create a mental checklist to streamline your process—this helps in avoiding confusion and saves precious seconds.
Team Coordination: As a doubles team, communicate during the race. If one of you is struggling, the other can adjust their pace to provide support. A team is only as strong as its weakest link, but together, you can get stronger.

Conclusion:

Charlotte and Kayla, your performance at the 2025 Brisbane Hyrox shows that you both have the potential to be champions. Remember, it's not about how hard you hit; it's about how hard you can get hit and keep moving forward. Just like Goggins says, “You’re not done when you’re tired; you’re done when you’re finished.” 💪

Keep pushing your limits, keep training smart, and let’s turn those weaknesses into strengths! You’ve got the talent and the grit to climb even higher in the ranks. And hey, don’t forget to smile while you crush those Wall Balls—unless you want to scare the competition! 😄

Stay relentless, and let’s make the next race even better. I’m here cheering you on every step of the way! Remember, this is The Rox-Coach, and together we’ll reach new heights! 💥🏆

Kayla Bonfiglio, Kayla Bonfiglio, Charlotte Price, Charlotte Price vs Charlotte Price, Kayla Bonfiglio

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?