Thomas Kelly Hyrox Result

Overall Performance:

Thomas, you crushed it at the 2025 London Hyrox event, finishing in a jaw-dropping 1:02:11, securing a spot in the top 2% of all 1909 athletes and an impressive 10th in your age group. That’s not just good; that’s elite territory! 🙌 Your pacing was solid overall, but let's get real—there's always room for improvement. Your total running time of 33:28 was faster than average (+01:48), indicating that you lean more towards the runner profile. However, this also means we need to focus on boosting your strength for those grueling functional zones. Reflecting on your past performances, it’s clear you’ve made significant strides. In comparison to your previous races, you’ve improved your overall time by a staggering 34:46 from the 2024 Vienna race. That's not just progress; that's transformation! Just remember, even champions have room to grow—so let’s identify those areas where you can push harder and dig deeper. 💪

Segments & Race Analysis:

Let's break down the race segments a bit. Your performance showed a mix of strengths and some glaring areas for improvement that we can tackle head-on.

• Running Segments: You kicked off with Running 1 at 3:56, which is a bit above average. A little too fast! It’s like starting a marathon with a sprint—great for the ego, but not so much for endurance. You settled into a better rhythm by Running 2 with a time of 3:50, but then in Running 4, you slowed down to 4:09, showing signs of fatigue. Overall, your running is solid, but pacing is key. Aim to find a sustainable pace that keeps you strong for all segments.
• Functional Zones: The Ski Erg at 3:58 was right on par, but your Sled Push (1:50) and Sled Pull (2:51) could use some work—both were significantly below average. These are crucial strength segments where you lost valuable seconds. Burpees Broad Jump at 2:30 and Farmers Carry at 1:17 were also slower than average, indicating these need more focus.
• Roxzone: Your transition time (3:59) was better than average, but we can squeeze a few more seconds out of that. Every second counts when you're chasing that podium finish!

Segments to Improve:

Now, let’s hone in on the segments where you can really elevate your game. The goal? Turn those weaknesses into newfound strengths. 🚀

• Total Running Time: Potential Improvement: 1:58 (Target: 31:30). Focus during training: 60%. This is crucial! To improve your running efficiency, consider the following:
• Long Runs: Incorporate weekly long runs of 10-15k at a conversational pace to build endurance.
• Interval Training: Include sprint intervals (400m at max effort followed by 200m jog) once a week to improve speed.
• Tempo Runs: Aim for tempo runs at a pace slightly faster than your race pace for sustained periods (20-30 minutes), gradually increasing the duration as you progress.
• Pacing Drills: Practice maintaining a consistent pace during training. Use a watch or app to track your splits and ensure even pacing.
• Wall Balls: Potential Improvement: 0:45 (Target: 3:53). Focus during training: 22%. To shave off time here, try:
• Technique Refinement: Focus on your squat depth and wall ball throw height. Ensure you're getting full extension to avoid wasted energy.
• Strength Training: Incorporate weighted squats and overhead presses into your routine to build the necessary strength for better wall balls.
• Wall Ball Drills: Practice in sets (e.g., 5 sets of 20 reps) with minimal rest to simulate race conditions.

Race Strategies:

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

• Pacing Strategy: Start conservatively—aim for a pace that feels manageable for the first two runs. You can always ramp it up in the final legs if you're feeling strong. Remember, it’s not a sprint; it’s a marathon with obstacles!
• Transition Efficiency: Work on your transitions in training. Set up mock race scenarios to practice moving quickly between exercises, focusing on minimizing downtime.
• Hydration and Nutrition: Make sure you're well-hydrated and fueled before the race. Consider carrying a small water bottle or hydration pack for races longer than an hour.
• Mental Prep: Visualize your race. Picture yourself executing each segment with precision and confidence. As David Goggins says, “You are your own hero.” Believe in your preparation!

Conclusion:

Thomas, you’re on a fantastic trajectory leading into your next races, especially the upcoming HYROX London Excel in December and the Birmingham event in October. Keep building on this momentum! Remember, “Greatness is not something that you fall into. It’s something that you have to work for.” Keep grinding, keep pushing, and let’s tackle these improvements head-on. You have the talent and determination to not just compete but to dominate. 💥

And hey, if anyone asks you if you’re tired, just tell them, “I’m not tired; I’m just resting my superhero powers!” Keep that spirit alive as you train, and let’s show them what you’re made of! You got this! 💪

Always here to support you,

The Rox-Coach