Ethan Gilbert Hyrox Result

Overall Performance:

Ethan, first off, congratulations on your outstanding performance at the 2025 Copenhagen Hyrox! Finishing in 1:01:47 and ranking 22nd overall puts you in the top 10% among 205 athletes, which is no small feat! You also crushed it in your age group, taking 3rd place among 23 competitors. Your overall time is an impressive improvement from your previous race in Cape Town, where you finished 3:51 slower. Clearly, you're on a trajectory of growth, and it shows!

Your total running time of 29:04 was a whopping 2:39 faster than the average for your finish time, which suggests you have a strong running profile. However, the overall race pacing indicates that you started a bit conservatively, particularly in the first running segment. Finding that sweet spot between pushing the pace and maintaining endurance will be key in your future races. Remember, “The only thing more contagious than a good attitude is a bad one.” So let’s keep those positive vibes flowing! 😎

Segments & Race Analysis:

Analyzing your race splits, you showed some real tenacity, especially in the second running segment (3:20), where you were 28 seconds faster than the average! But there were some segments where you struggled a bit more. For instance, your Sled Push (2:48) and Sled Pull (3:51) were significantly slower than the average. This inconsistency tells us that while your running endurance is solid, strength and power endurance need some work. The transitions (Roxzone) also took longer than average, indicating areas for improvement in your overall fitness and efficiency between exercises.

For your pacing, a little more aggression in the initial running segments could help set a better tone for the rest of the race. You might be the type who warms up as the race goes on, but let’s see if we can get you fired up right from the start! “You don’t get what you wish for; you get what you work for.” 💪

Segments to Improve:

Now, let’s dive into the segments where there’s potential for significant improvement:

• Sled Push: Current Time: 2:48 | Potential Improvement: 1:05 | Focus during Training: 26%
  Strategies: Incorporate heavy sled pushes in your workouts. Aim for shorter, explosive pushes rather than long, slow ones. Try doing 4-6 sets of 20-30 meters with a challenging weight, focusing on maintaining speed throughout the push. Also, add strength training for your legs—think squats, deadlifts, and explosive plyometrics like box jumps to build that power.
• Sled Pull: Current Time: 3:51 | Potential Improvement: 48 seconds | Focus during Training: 19%
  Strategies: Similar to the sled push, you need to focus on pulling movements. Incorporate exercises like seated rows and battle ropes to build your pulling strength. Try sled pulls for 30-50 meters, focusing on explosive starts. Work on your grip strength too—farmers carries can help here.
• Wall Balls: Current Time: 4:31 | Potential Improvement: 38 seconds | Focus during Training: 15%
  Strategies: Increase your wall ball practice and ensure you’re using proper form to maximize efficiency. Aim for sets of 15-20 reps at a weight that challenges you but allows for consistent form. Add some squat jumps into your routine to build that explosive power you need when transitioning from the bottom of the squat to the throw.
• Burpees Broad Jump: Current Time: 3:33 | Potential Improvement: 37 seconds | Focus during Training: 15%
  Strategies: Incorporate more explosive movements into your training. Try alternating sets of burpees with broad jumps, focusing on maintaining speed and fluidity through the transitions. Work on your core stability as well; exercises like planks and medicine ball throws can help.
• Sandbag Lunges: Current Time: 3:38 | Potential Improvement: 27 seconds | Focus during Training: 11%
  Strategies: Increase the weight of your lunges to build strength and stability. Try walking lunges with added weight and implement some explosive lunges—think jumping lunges for added intensity.
• Ski Erg: Current Time: 4:11 | Potential Improvement: 17 seconds | Focus during Training: 6%
  Strategies: Focus on technique and intensity on the Ski Erg. Try intervals of high-intensity pulls followed by short rests. Aim for 30 seconds of max effort followed by 30 seconds of rest, repeating for 5-10 sets.

Race Strategies:

Now that we’ve pinpointed the areas for improvement, let’s talk race strategies:

• Pacing: Start strong but controlled. Don’t go all out in the first running segment; find a pace you can maintain without burning out. Aim to pick up speed in the second running segment when you get warmed up.
• Transitions: Practice your transitions in training! Simulate race conditions to get comfortable moving quickly between exercises. The more efficient you are here, the more energy you’ll conserve for the next challenge.
• Focus on Form: In each exercise, especially the strength segments, make sure you’re using proper form to maximize efficiency and minimize injury risk. Remember, “You don’t get what you wish for; you get what you work for.”
• Nutrition: Fuel your body correctly leading up to the race. Hydration and nutrition play a massive role in your performance. Make sure you’re eating well and staying hydrated.
• Mindset: Enter the race with a positive and aggressive mindset. Visualize your success, and don’t be afraid to push your limits. Remember, “Most of us will choose the path of least resistance. It’s up to you to choose the path of most resistance.” 💥

Conclusion:

Ethan, you’re on a great path, and these improvements will only elevate your performance even further. Your next relevant races are coming up quickly! Mark your calendar for the Intersport HYROX Hamburg on October 3rd, and the HYROX Berlin on May 16th. These events will be your chance to implement the strategies and training techniques we’ve discussed.

Keep pushing yourself, embrace the grind, and remember that every race is an opportunity to learn and grow. You’ve got the talent and determination to smash your goals, so stay hungry and focused! “The pain you feel today will be the strength you feel tomorrow.” 🏆

Let’s get to work, Ethan! As your Rox-Coach, I’m here to support you every step of the way. Keep grinding, and let’s crush those goals together! 💪