Overall Performance:

Bianca and Ashleigh, you both put on an impressive show at the 2024 Brisbane Hyrox competition, finishing with an overall time of 01:17:46, which places you in the top 26% of 552 athletes! That's nothing to scoff at—great job! 💪 Your performance, especially in the Ski Erg and Rowing segments, showcased your solid endurance and strength, proving that you've got a solid hybrid athlete profile. However, I noticed some pacing issues that could be holding you back. Your total running time of 00:47:11 was 02:19 slower than the average, indicating that while you can sprint, you need to work on maintaining that pace across the board. You nailed the first run but hit a few bumps in the latter segments—it's like starting a Netflix binge with an action-packed episode only to slow down during the dramatic filler episodes! Let's get you running like the wind and pushing through those tough spots!

Segments to Improve:

Now, let's dive into the segments where you can really crank up the heat:

Running 3 & Running 4 (00:06:07 each): These splits were slower than average, indicating a drop in pace. This could be due to fatigue or pacing too aggressively at the start. To improve here:

Long Runs: Incorporate longer, slower runs at least once a week to build endurance. Aim for 60-90 minutes at a conversational pace.
Interval Training: Include interval workouts like 400m or 800m sprints with 1-2 minutes rest in between to improve your speed and recovery.
Pacing Work: Practice runs at your target race pace, gradually increasing distance. This will help you learn to maintain that pace without burning out.

Farmers Carry (00:02:01): This segment could use some serious muscle! You were 00:19 slower than average. Let’s beef up your grip and core strength:

Farmers Walks: Regularly perform farmers carries with heavy weights over short distances. This will improve grip strength and overall muscular endurance.
Deadlifts: Focus on deadlifts to build your back and core strength. A strong core means better stability in all movements.
Core Work: Incorporate planks, side planks, and anti-rotation core exercises to improve stability during carries.

Race Strategies:

For the next Hyrox, let’s strategize your race plan:

Pacing: Start a bit slower in the first run. You want to avoid a crash in the middle. Think of it as a marathon, not a sprint—unless it’s a sprint, then it’s a sprint! But you get what I mean. 😉
Transitions: Work on your transitions between exercises. Your Roxzone time was great at 00:05:23, but we can always improve! Practice moving quickly between exercises during training to cut down on that time.
Visualize: Before the race, visualize each segment and how you want to perform. This will help you mentally prepare for the grind and keep you focused on the finish line.

Conclusion:

Bianca and Ashleigh, you've got the heart of champions! Remember, setbacks are just setups for comebacks! Keep pushing your limits, and don’t shy away from the hard work. As David Goggins says, “You are stopping you, you are giving up instead of getting hard.” So let’s get hard! 💥 Now lace up those shoes, put on your game faces, and get after it. The next race is just around the corner, and I know you both have what it takes to crank those numbers down and smash your goals! Keep grinding, and let’s make the next Hyrox even better! You've got this! 🏆

Stay strong, stay motivated, and remember: Pain is just weakness leaving the body! The Rox-Coach is here for you!

Bianca Falco, Bianca Falco, Saskia Gunness, Saskia Gunness vs Bianca Falco, Ashleigh Olive

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?