Lincoln Forbes Hyrox Result

Overall Performance:

Lincoln, you absolutely crushed it at the 2025 Brisbane HYROX event, finishing 465th overall, placing you in the top 35% of a whopping 1327 athletes! That's a solid achievement, and your overall time of 01:18:45 is commendable. Your total running time of 00:37:06 is 2:27 faster than average, indicating that you have a strong running profile. You kicked off strong with a blazing first segment, showing your speed potential. Your pacing strategy appears to be a double-edged sword; while you started off like a cheetah on espresso, your later segments, especially post-burpees and sandbag lunges, could benefit from adjustments to maintain that initial pace. Remember, in Hyrox, consistency is key! 🏆

Segments to Improve:

Let's break down the segments where you can shave off precious seconds and turn those weaknesses into strengths:

• Burpees Broad Jump (00:05:32): This segment was your slowest, and you lost a significant amount of time here. A good way to improve is to focus on your explosive power and technique. Try the following drill:
  • Burpee Box Jumps: Transition from burpees into box jumps to develop explosiveness. Start with 5 sets of 10 reps.
  • Plyometric Burpees: Add a jump at the end of your burpees to increase your power output. Aim for 3 sets of 12 reps.
• Sandbag Lunges (00:04:58): This segment was also slower than average. Focus on your form and endurance:
  • Weighted Lunges: Incorporate weighted lunges into your routine. Perform 3 sets of 15 reps on each leg with a moderate weight to build strength.
  • Walking Lunges: Practice walking lunges with a sandbag loaded on your back to mimic race conditions, aiming for 4 sets of 20 meters.
• Sled Pull (00:04:47): Here, you had a slower time than desired. Let's build that pulling strength:
  • Heavy Sled Pulls: Incorporate heavy sled pulls into your training at least once a week. Focus on maintaining a strong posture. Aim for 5 sets of 20 meters.
  • Resistance Band Rows: To improve upper body strength, do resistance band rows. Aim for 4 sets of 15 reps.
• Farmers Carry (00:02:14): This was another segment where you could accelerate your performance:
  • Farmers Walks: Regularly include farmers walks in your training. Carry heavy weights for distances ranging from 40 to 100 meters.
  • Grip Strength Training: Use heavy dumbbells or kettlebells to boost grip strength, performing 4 sets of 30 seconds holds.
• Wall Balls (00:05:37): You were a bit slower here too. Improve your conditioning and technique:
  • Wall Ball Sets: Include wall balls in your routine, gradually increasing the weight and count. Aim for 5 sets of 15 reps.
  • Interval Workouts: Combine wall balls with short runs (20 seconds of wall balls followed by a 30-second run) for 10 rounds.

Race Strategies:

Here are some strategies to enhance your performance during the next race:

• Maintain Your Pace: Start strong but resist the urge to sprint away from the gate. Your pace should be aggressive but sustainable. Find a rhythm that allows you to maintain speed without burning out.
• Transitions Matter: Work on minimizing your roxzone time. Practice transitioning quickly by setting up your gear efficiently and rehearsing quick changes between exercises.
• Stay Hydrated and Energized: Don’t underestimate the power of hydration and nutrition before and during the event. A little bit of strategic fueling can help maintain your energy levels.
• Visualize Success: Before the race, take a moment to visualize each segment of the course. Envision yourself executing your strengths and overcoming weaknesses. Remember, “You are what you repeatedly do.”

Conclusion:

Lincoln, you're on the right track, but every champion knows there's always room for improvement. Embrace the grind, focus on those segments, and remember: “Pain is temporary; glory is forever.” Keep pushing your limits, and I promise you’ll see the results. Don’t forget to enjoy the process—after all, who else gets to say they jumped, ran, pulled, and pushed their way through a race? That's not just fitness; that's an adventure! 💥💪

Keep training hard, and let’s get ready to crush your next Hyrox competition. You've got this, Lincoln! The Rox-Coach believes in you! 💪