Mark Lees Hyrox Result

Overall Performance:

Mark, you delivered a commendable performance at the 2025 Brisbane Hyrox, finishing with an overall time of 01:26:39. Placing 764th out of 1364 athletes puts you in the top 56%, which is no small feat! In your age group, you ranked 23rd out of 61, landing you in the top 37%—not bad for a day's work! Your pacing strategy started strong with Running 1, but it seems you may have come out of the gate a bit too fast, clocking in at 00:03:21, which is 1:20 faster than average. This set a high expectation for your subsequent runs, leading to a slower overall running time of 00:43:25, which was 20 seconds slower than average. Your performance indicates that while you have a runner's profile, there's room to bolster your strength training to balance your hybrid capabilities. After all, even gazelles need a little muscle behind those graceful leaps! 💪

Segments to Improve:

Now, let's hone in on where you can level up. The following segments showed potential for improvement:

• Running 2: 00:05:37 (00:37 slower than average)
• Sandbag Lunges: 00:05:19 (00:08 slower than average)
• Sled Pull: 00:05:05 (00:04 slower than average)
• Roxzone: 00:08:50 (01:47 slower than average)

Running 2: The drop in pace here indicates fatigue may have set in too early. To combat this, I'd recommend focusing on your endurance and running efficiency. Include long runs at a conversational pace and interval training to build stamina. Try to mix in tempo runs, aiming for a 10K pace to teach your body to maintain speed over distance.

Sandbag Lunges: Your time here suggests a need for improved strength and technique. Incorporate lunges with a sandbag or weighted vest in your training. Focus on form: keep your front knee aligned with your toes and your back knee just above the ground. You can also perform weighted step-ups to build specific strength for this movement.

Sled Pull: To improve here, practice pulling drills with varying weights. Start with a moderate load and gradually increase as you build strength. Work on your grip and body positioning—keep your core engaged and pull with your legs, not just your arms.

Roxzone: This is where your time spent transitioning can really eat into your overall performance. To improve your transition time, practice quick switch drills. Set up a small circuit of exercises (like burpees, kettlebell swings, and box jumps) followed immediately by a run. The goal is to minimize downtime and maximize efficiency. Remember, every second counts—think of transitions like a quick pit stop in a race!

Race Strategies:

Now, let’s talk race strategies. Start your race with a controlled pace—aim for a 10-15% slower pace than your max for the first run. This will help conserve energy for the later stages. During transitions, visualize your next move and keep the momentum going; think of it like a relay race where you can’t afford to drop the baton!

In the sled push and pull, ensure you're using your legs effectively. Focus on driving through your heels and maintaining a low center of gravity. For burpees and broad jumps, keep a steady rhythm; it’s about finding that sweet spot between speed and form.

Lastly, remember to hydrate and fuel adequately before and during the race. A well-fueled engine runs better!

Conclusion:

Mark, you've shown that you have the heart of a warrior and the potential to push boundaries! As David Goggins says, “You are not going to die because you’re tired. You are going to die because you didn’t try!” Keep that in mind as you train for your next Hyrox event. Focus on those areas for improvement, keep your mindset strong, and remember to enjoy the journey. Every rep, every run, every moment counts. Get out there, crush those workouts, and let’s see you rise even higher on that leaderboard! 💥🏆

Keep pushing your limits; you’ve got this! From The Rox-Coach, keep grinding! 😎