Ben Salkeld Hyrox Result

Overall Performance:

Ben, you put in an admirable effort out there at the 2025 Brisbane Hyrox! Finishing with an overall time of 01:19:44 places you in the top 54% of the field, and an impressive 12th in your age group! Your total running time of 00:39:28 was faster than average by a solid 30 seconds, showcasing your strength as a runner. In fact, you kicked off the race with a blistering first lap of 00:02:32, which is a fantastic start! However, it seems like the adrenaline might have had you coming out of the gates a little too hot. While you're clearly stronger in the running department, some of your segments, like the sled pull and burpees broad jump, showed that there’s room for improvement in strength-based exercises. Remember, Hyrox isn’t just a running race; it’s a test of endurance and strength combined. You’re in the right zone, just need to tweak the balance a bit. 💪

Segments to Improve:

Let's break down the segments where you can maximize your performance:

• Burpees Broad Jump (00:05:35): This segment took a significant toll on your overall time, being 46 seconds slower than average. To improve this, focus on explosive power and efficiency in your movement. Incorporate drills like:
  • Burpee Box Jumps: Start with a burpee, then immediately jump onto a box or platform. This will enhance your explosive strength and coordination.
  • Broad Jumps: Add these to your routine to develop power in your legs. Focus on landing softly to reduce impact and improve your jump distance.
• Sled Pull (00:04:55): You were 22 seconds slower than average here. The sled pull is demanding, and fatigue can set in quickly. To improve:
  • Heavy Rope Pulls: Practice pulling a weighted sled or using a rope to simulate the movement. Keep your core tight and engage your legs.
  • Interval Sled Drags: Incorporate interval training with the sled at varying weights to build strength and stamina.
• Roxzone (00:07:03): You spent a bit more time in transition than the average athlete. This suggests you may need to work on your overall fitness and efficiency in transitions. To sharpen this:
  • Transition Drills: Simulate race conditions by practicing quick transitions between exercises. Time yourself to see where you can shave seconds off.
  • Endurance Circuit Training: Include circuits that mimic the race's demands to improve your fitness and reduce transition time.

Race Strategies:

Now, let’s talk strategy for the next race:

• Pacing: Start strong but not overly aggressive. Your first segment was phenomenal, but try to maintain that energy without burning out. Aim for even splits after lap 1.
• Segment Focus: Prioritize your strength segments. Approach them with a steady and consistent effort rather than going all out. This will help maintain your running speed for the latter parts of the race.
• Mindset: Stay mentally tough! Remember, "The only way to get better is to challenge yourself." Embrace the discomfort in those tougher segments; that’s where growth happens. 🏆

Conclusion:

Ben, you have a great foundation to build on, and your performance proves you have the heart of a champion. Remember to work on your strength segments and refine your transition strategies. As David Goggins would say, “You will never learn from people if you always tap dance around the truth.” So, embrace the feedback, work hard, and let’s turn those weaknesses into strengths! And hey, remember, in Hyrox, we don’t sweat; we sparkle! 💥 Keep pushing, and I can’t wait to see you crush your next race!

Stay strong and keep hustling! I'm here as your Rox-Coach, ready to guide you to even greater heights. Let’s make the next race even more epic!