Joshua Holland Hyrox Result

Overall Performance:

Joshua, you've put in an impressive performance at the 2025 Auckland HYROX event, finishing 9th in your age group and landing in the top 9% of 98 athletes. That's no small feat! Your overall time of 01:09:57 shows that you’re a strong competitor, but there are some areas we can work on to unlock your full potential. With a total running time of 00:35:51, which is about 00:20 slower than the average, it seems you lean more towards a strength profile rather than an endurance runner. Your pacing in the first segment was a bit slow, which may have contributed to the slower overall running time. Remember, the race is a marathon, not a sprint—unless you're sprinting, then it’s a sprint! 🏃💨

Segments to Improve:

• Burpees Broad Jump (00:05:15): You took 01:21 longer than average on this segment. Focus on efficiency and form. To improve, practice burpees with a focus on explosiveness. Aim for 3 sets of 10 burpees, followed by a broad jump. Rest only 30 seconds between sets. This will help you transition quickly and maintain your heart rate.
• Sled Pull (00:04:34): With 00:39 slower than average, this is another key area. Incorporate sled pulls into your routine, focusing on grip strength and core engagement. Perform 5 sets of 20 meters, pulling at a steady pace. Also, practice transitioning from pulling to running to simulate race conditions.
• Total Running (00:35:51): Since your running time is slower than average, you need to incorporate more endurance training. Try interval runs—sprint for 1 minute, jog for 2 minutes, repeated for 30 minutes. This will help build both speed and endurance.

Additional training sessions should include hill sprints and tempo runs to build up your aerobic capacity while improving your speed. Remember, a strong runner is a happy runner. And hey, if running was easy, it would be called 'walking'! 😄

Race Strategies:

• Pacing: Start with a controlled pace in the first running segment. Aim to keep it steady and save energy for the sled pull and burpees. You’ll thank yourself later when you can crush the rest of the workout.
• Transitions: Focus on minimizing transition times between exercises. Practice switching from one movement to another in your training to become more fluid. Remember, every second counts!
• Nutrition and Hydration: Ensure you’re properly fueled before the race. A well-timed snack with carbs and protein can be the difference between a great performance and a good performance. Hydration is key, too—don’t wait until you’re thirsty!

Conclusion:

Joshua, your performance in Auckland was commendable, but the beauty of Hyrox is that there’s always room to improve and evolve. Take these insights and strategies, and let them fuel your training sessions. Remember what David Goggins says, “You are never done. You are always in the process of becoming.” Embrace the grind, and don't shy away from pushing your limits. 💪

Keep that competitive spirit alive, and let’s turn those weaknesses into strengths. And next time, let’s make those burpees feel like a walk in the park—just don’t trip on the way there! Now, get out there and crush it! The Rox-Coach is here cheering you on! 💥