Harry Gilder, Michael Veitch Hyrox Result

Overall Performance:

Harry and Michael, you both showed incredible grit and determination during the 2025 Heerenveen Hyrox Pro Doubles Men event. Finishing with an overall time of 01:06:47 places you in the top 36% among 92 athletes, which is no small feat. You also secured 5th place in your age group, demonstrating that you are not just competing but holding your own against some tough competition. Your total running time of 34:58 indicates a running profile that suggests you’re definitely more comfortable on your feet than in the strength zones. You were actually 1:23 faster than the average, which is impressive! However, the splits reveal that while you have a solid running base, there are specific segments where your performance didn’t quite match your potential. It seems like the pacing may have been a bit too fast out of the gate, particularly during your first run. Remember, slow is smooth, and smooth is fast! You may have started strong but it’s crucial to conserve energy for the later segments, especially when fatigue sets in. When we look at your overall performance in comparison to your previous races, it's clear you've made some progress, but there are still opportunities to refine your game plan and training to maximize your efficiency.

Segments & Race Analysis:

In analyzing the race segments, we see that some areas really stood out, while others left room for improvement. Here’s a breakdown of your performance compared to the average:

• Running 1: 04:08 - Just a touch faster than average, but you might have gone out a little too hot.
• Ski Erg: 03:53 - Solid performance here, just slightly above average.
• Running 2: 04:14 - A decrease in pace, indicating early fatigue might have started to set in.
• Sled Push: 02:07 - This was a slower segment compared to your peers; perhaps the weight felt heavier than expected?
• Running 3: 04:21 - Another dip in pace; this may be where fatigue began to compound.
• Sled Pull: 03:39 - A notable drop in percentile rank — definitely an area to focus on.
• Burpees Broad Jump: 02:54 - Good job; this segment shines with some room for improvement.
• Farmers Carry: 01:45 - Strong performance; keep that up!
• Roxzone: 06:08 - A bit slower than average, indicating potential for improved transitions and overall fitness.

The segments where you lost the most time were Sled Pull, Running 3, and Sled Push, which suggests a potential gap in strength endurance and transition efficiency. Remember, these are not just weaknesses; they are opportunities waiting for you to seize them! Time to roll up your sleeves and get to work!

Segments to Improve:

Now, let's dive into the segments that have the most potential for improvement:

• Burpees Broad Jump (BBJ):
  • Current Time: 02:54
  • Potential Improvement: 00:30 (Aim for 02:24)
  • Focus during training: 32%

  For BBJ, the key is explosive power and rhythm. Incorporate drills that enhance your explosive movements—think box jumps and plyometric push-ups. Aim for 3-4 sets of 8-12 reps, focusing on maximizing height and distance.

• Sandbag Lunges:
  • Current Time: 03:33
  • Potential Improvement: 00:19 (Aim for 03:14)
  • Focus during training: 20%

  Strengthen your lunges with heavier weights and form drills. Practice with a weight that challenges you, ensuring proper form to avoid injuries. Integrate single-leg exercises to build balance and stability.

• Sled Push:
  • Current Time: 02:07
  • Potential Improvement: 00:16 (Aim for 01:51)
  • Focus during training: 17%

  For the sled push, focus on driving through your legs and maintaining a low position. Include resistance training that targets your quads, glutes, and core, and practice sled pushes at varying weights to find your optimal load.

Consider integrating these focused drills into your weekly training routine, dedicating specific days to these segments. Be sure to track your progress and adjust as necessary. Remember, “The pain you feel today will be the strength you feel tomorrow.”

Race Strategies:

Going forward, your race strategy should focus on pacing and energy management throughout the course. Here are a few strategies to consider:

• Start Steady: Begin at a pace that feels comfortably challenging, saving energy for the later segments. Think of it as a marathon, not a sprint!
• Transition Practice: Speed up your transitions by rehearsing them during training. Aim to shave off time by being efficient and purposeful.
• Nutrition and Hydration: Ensure you’re fueled and hydrated for race day. Your body is a high-performance machine; treat it like one!
• Mindset is Key: As you approach the tougher segments, remind yourself of your training and capability. Visualize success to help push through those challenging moments.

Conclusion:

Harry and Michael, you’ve shown that you have what it takes to compete at a high level in Hyrox. With some targeted improvements in your training and a focused race strategy, you’ll be ready to crush your next race! Remember, “You are never too old to set another goal or to dream a new dream.” Whether you’re aiming for a podium finish or just to beat your personal best, the next race is your canvas—make it a masterpiece! So, what’s next? Keep your eyes on the next Hyrox event and consider setting specific goals for each segment based on your new training focus. And remember, “Don’t stop when it hurts; stop when you’re done.” 💥💪 Let’s go out there and make some noise in the next race! You've got this! From your Rox-Coach, keep pushing your limits! 🏆