Rich Harvey Hyrox Result

Overall Performance

Rich, your performance at the 2025 London Hyrox was nothing short of impressive! Finishing with a time of 01:08:52, you landed in the top 30% overall and top 32% in your age group—an outstanding feat given the competitive nature of the event and the sheer number of athletes involved. Your total running time of 35:15 puts you 01:46 slower than the average for your finish time, which indicates that while you have a strong runner profile, there's room for improvement in your overall pacing and strength.

Looking back at your past races, it's evident that you've made significant strides. You trimmed nearly 7 minutes off your previous best in Stuttgart (01:15:45) to achieve your current time. This indicates not only your dedication but also your growing capacity for Hyrox events. However, the splits reveal a slight inconsistency in pacing, particularly in the earlier segments. Starting a bit too fast in the first run can lead to fatigue in the later exercises, which we need to address moving forward. Remember, "It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward." Keep that grit alive! 💪

Segments & Race Analysis:

Let's break down your race performance:

• Running Segments: Your first run was 04:11, which is 33 seconds slower than average. This pacing indicates that you might have started too aggressively, leading to slower times in subsequent runs. Your best lap of 04:02 was during Running 2, but your pace dropped to 04:19 for Running 4, reflecting fatigue.


• Ski Erg: Your performance was consistent at 04:02, just slightly above average, but the 26th percentile shows that you could benefit from some specific strength training focused on this area.


• Sled Push/Pull: The sled push was decent at 03:04, although you could shave off a bit more time with targeted strength training. The sled pull, however, was a significant point of concern at 04:01, landing you in the 7th percentile. This is an area that clearly needs improvement.


• Burpees Broad Jump and Wall Balls: The burpees were a highlight at 03:10, but wall balls took a toll at 05:27. This segment drained your energy and impacted your overall performance. Improving your wall ball technique and endurance will be critical.


• Roxzone: Your transition time of 04:05 was 32 seconds slower than average, indicating that you may need to optimize this area to maintain momentum throughout the race.

Segments to Improve

Now, let's focus on the segments where you can make the most significant gains:

• Total Running Time: You have the potential to improve by 02:54, lowering your total running time from 35:15 to 32:21. This represents 64% of your focus during training. To improve your running:




• Incorporate interval runs into your training regimen—short bursts at a faster pace followed by recovery periods. Aim for 3-4 intervals of 800m at a pace 10-15 seconds faster than your average running time.


• Long runs at a steady state will help build endurance and improve your overall aerobic capacity. Try to increase your long run by 10% each week.


• Implement tempo runs where you run at a comfortably hard pace, which will help build your lactate threshold.




• Wall Balls: Potential improvement of 00:39, from 05:27 to 04:48. This represents 14% focus during training. Here’s how to optimize:




• Practice wall balls with a focus on form—ensure you are squatting low and using your legs to drive the ball up rather than solely relying on your arms.


• Perform wall ball intervals in your training, aiming for sets of 10-15 reps with minimal rest to build endurance.


• Consider integrating plyometric exercises to enhance your explosive power, aiding in wall ball efficiency.




• Sled Push: You can potentially improve by 00:26, from 03:04 to 02:38. This represents 9% focus during training:




• Incorporate heavy sled drags and pushes into your strength training. Aim for 4-5 sets of 20-30m with an emphasis on maintaining a low body position for power generation.


• Engage in leg press and squat variations to build the necessary strength for effective sled work.


• Practice explosive starts from a standing position; this will help you gain momentum quickly when starting the sled push.

Strategies

Now, let’s talk about race strategies for your next performance:

• Pacing: Start conservatively on the first run—aim to run at a pace you can sustain throughout the entire race. Remember: "Slow is smooth, smooth is fast." This will help conserve energy for later segments.


• Transitions: Focus on minimizing your transition time. Practice quick changes between exercises in training to build muscle memory. Try to have a designated spot for your gear that allows quick access.


• Mental Game: During tough segments, remind yourself of your progress. Each challenge is an opportunity to grow stronger. Use mantras like "Stay hard!" to keep pushing through fatigue.


• Nutrition and Hydration: Ensure you’re well-fueled and hydrated before the race. A good pre-race meal will help you maintain energy levels throughout.

Conclusion:

Rich, your performance at the London Hyrox has shown incredible improvement, and the steps we've outlined here can help you further enhance your capabilities. With races like the HYROX London Excel in December and the HYROX Birmingham in October, you have ample opportunities to apply what you’ve learned and continue to grow. Remember, "You are your only limit." Keep pushing those boundaries! 💥

Stay focused, keep training hard, and don’t forget to have fun along the way. After all, if it doesn’t challenge you, it won’t change you! Let's crush those goals together! I'm here to support you as The Rox-Coach, ready to help you unleash your full potential! 🏆