Jamie Pratt Hyrox Result

Overall Performance:

Jamie Pratt, you absolutely crushed it out there at the 2025 Berlin Hyrox! Finishing with an overall time of 58:06 puts you at an impressive rank of 25th among 548 competitors, landing you in the top 4% of the field. In your age group (30-34), you secured 14th place, which is also in the top 9%. That’s no small feat! 🏆

Your total running time of 25:47 is strikingly faster than the average, showing you have a solid running profile—three minutes and twenty-one seconds quicker than your peers. This suggests you're more of a runner rather than a strength-focused athlete. However, your performance indicated that while your running speed is commendable, there are critical areas where you can enhance your strength to elevate your overall Hyrox game!

Interestingly, your first running segment was notably fast at 02:39, which was a full forty seconds faster than the average. This could indicate a strong start or perhaps a bit of overexertion. You need to find that sweet spot between speed and endurance to maintain pace throughout the race. Remember, pacing is a lot like a good joke: time it right, and it’s golden; rush it, and it falls flat!

Segments & Race Analysis:

Let’s break down how you performed across the various segments:

• Running Segments: You consistently maintained a quick pace, especially in the first lap, but your times in the latter segments (Running 3, 4, 5, 6, and 7) showed a slight decline. This indicates potential fatigue setting in, which is common when the running pace is too aggressive early on.
• Strength Segments: Your performance on the strength-based exercises varied significantly. The Sled Push and Wall Balls turned out to be your biggest struggles. Your Sled Push time was 02:45, which is a full sixteen seconds slower than average, and your Wall Balls were clocked at 04:53, putting you behind by fifty-one seconds against the average.
• Roxzone: Your transition time of 05:35 was also slower than average by a whole minute and forty-seven seconds. This indicates that you may have been resting too long or not transitioning efficiently between exercises.

Segments to Improve:

Now let’s dive into the segments with the most potential for improvement:

• Wall Balls: Your time of 04:53 can be improved by up to 00:56 with focused training. Aim to shift this to around 03:57 during your sessions. Focus during training: 36%.
• Drill: Implement wall ball practice in bursts. Try 10 sets of 10 reps with minimal rest between sets. Focus on maintaining a steady rhythm and perfecting your squat form to ensure that your legs are engaged throughout.
• Technique: Work on your catch and drive mechanism. As you catch the ball, make sure to engage your core and maintain an upright torso to prevent fatigue.
• Burpees Broad Jump: Your current time of 03:17 can be improved by 00:46. Target around 02:31 for your next race. Focus during training: 29%.
• Drill: Set a timer for 10 minutes and perform as many Burpees Broad Jumps as possible, focusing on explosive power and swift transitions. Break it down into rounds of 30 seconds of work followed by 30 seconds of rest to keep your heart rate elevated.
• Form Correction: Focus on your landing position; avoid letting your knees cave in as you jump forward. Strengthen your glutes and core to improve your jumping mechanics.
• Sled Push: Your time of 02:45 could be improved by 00:36. Set a target of around 02:09. Focus during training: 23%.
• Drill: Incorporate heavy sled pushes into your routine. Aim for 4-5 sets of 20 meters with a rest of 1-2 minutes between sets. Mix in resistance bands to boost your strength.
• Technique: Focus on your body positioning. Keeping your hips low and pushing from your legs, rather than your back, will yield better results.

Race Strategies:

For your next race, consider the following strategies:

• Pacing: Start with a moderate pace during your first running segment to avoid burning out early. Aim to maintain a consistent speed throughout your race to better withstand fatigue.
• Transition Efficiency: Work on your transition between exercises. Set up mock races where you practice your transitions to improve your Roxzone time significantly. Keep your gear organized to minimize downtime.
• Mindset: Stay focused on the process rather than the outcome. Visualize your success and remember that every rep, every step, and every breath is bringing you closer to your goals. As David Goggins says, “You’re not a product of your environment; you are a product of your decisions.” Make those decisions count!

Conclusion:

Jamie, you’ve shown tremendous progress since your last race, dropping over five minutes from your previous time. Keep that momentum going! As you head into future competitions, including the HYROX Poznan on December 13, 2025, and the Intersport HYROX Hamburg on October 2-3, 2025, use this feedback as your roadmap. Embrace the challenge and view every race as an opportunity to improve. Remember to laugh a little—after all, if you’re not having fun, you’re just running in circles (and that’s not a race strategy)! 💥

Keep pushing your limits, and get ready to unleash your full potential. Remember, “The only way to grow is to be uncomfortable.” So get out there and embrace that discomfort, Jamie! You’re not just racing; you’re evolving.

Stay strong, stay focused, and keep hustling! I’m here for you every step of the way. 💪

— The Rox-Coach