Milton Ridgley Hyrox Result

Overall Performance:

Milton, first off, let’s give it up for your performance at the 2025 Hyrox event in Manchester! 🏆 Finishing 486th overall out of 1213 athletes puts you right in the top 40%, and 96th in your age group is commendable too—great job! Your overall time of 01:19:07 is a solid benchmark, especially considering the competition.

Now, let’s talk about your pacing. Your total running time of 39:43 is just a smidge slower than average (+00:07), which suggests you might have a bit of a hybrid profile, but it leans more towards a strength athlete. In comparison to your previous race, the 2024 Manchester doubles, you were 3:46 faster overall! That’s a significant leap, showing that you’re making gains. It seems like you started strong in the first segment but perhaps didn’t maintain that momentum throughout the race.

Your best lap of 03:24 indicates you’ve got speed, but it looks like you might have gone out a bit too hot, as your pace dipped in the following segments. Remember, it’s not just about speed; it’s about endurance and strategy. As David Goggins says, “You must build the mental toughness to get through the miles.” Let’s channel that toughness and refine your approach for your next races.

Segments & Race Analysis:

Breaking down your performance, the segments vary significantly in terms of speed and efficiency. Your running segments show you started fast but started to lose steam; your first running segment (03:24) is 58 seconds faster than the average, which is impressive but possibly unsustainable. The key here is to find a balance. The following segments saw slower paces, particularly in Running 5 (05:26) and Running 7 (05:31), which indicates fatigue might’ve set in.

Looking at your strength segments, the Sled Push and Sled Pull were notably slower—14th and 16th percentile ranks respectively. These are critical areas for improvement because strong transitions can shave off precious seconds from your overall time. The Roxzone (05:49) also indicates that there’s room for improvement in your transition times. A good rule of thumb is that every second counts—especially when you’re fighting for those top spots.

Segments to Improve:

Now, let’s dig into the areas where you can really elevate your game:

• Running Total - Potential Improvement: 01:11 (From 39:43 to 38:32) - Focus during training: 29%
• Wall Balls - Potential Improvement: 01:00 (From 06:22 to 05:22) - Focus during training: 25%
• Sandbag Lunges - Potential Improvement: 00:46 (From 05:08 to 04:22) - Focus during training: 19%
• Rowing - Potential Improvement: 00:37 (From 05:12 to 04:35) - Focus during training: 15%
• Ski Erg - Potential Improvement: 00:18 (From 04:33 to 04:15) - Focus during training: 7%

1. Running Total: Since your running is slightly slower than average, focus on endurance and pacing. Practice long runs where you aim to maintain a consistent pace, gradually increasing your distance. Incorporate interval training—think short bursts of speed followed by a slower recovery jog. This will help in maintaining a strong pace without burning out early.

2. Wall Balls: To improve your Wall Ball time, consider high-rep sets of wall balls in your training. Focus on technique—your squat and throw should be seamless. Try to do wall balls at the end of your workout to simulate fatigue and train your body to maintain form under stress. Pair this with core strengthening exercises like planks and Russian twists to enhance your stability.

3. Sandbag Lunges: Work on your lunging technique. Ensure your form is correct—keep that chest up and step far enough to engage your glutes. Increase the weight gradually as you build strength. Incorporate weighted walking lunges into your training, and consider descending hill sprints afterward to simulate the fatigue of a race.

4. Rowing: For rowing, focus on technique. Your power output should come from your legs first, followed by your arms. Incorporate intervals on the rower—short bursts of maximum effort followed by recovery. Vary the distances and intensities to keep your body adapting. Aim for a few longer rowing sessions to build stamina.

5. Ski Erg: Although not the most time-consuming area, improving your Ski Erg can still yield benefits. Incorporate it into your warm-up or cool-down routines. Work on your pull technique; use your whole body—not just your arms. Aim for steady-state efforts as well as sprints to build both endurance and power.

Race Strategies:

When you hit the start line at your next event, remember that a good race is often a strategic race. Here are a few strategies to help:

• Pacing: Start strong but not all-out. Maintain a pace that feels sustainable. You should be able to hold a conversation in the early stages. Remember, it’s a marathon, not a sprint!
• Transitions: Practice your transitions during training. Time spent transitioning is time not racing. Plan your approach for each segment and visualize it before the race.
• Focus on Breathing: During the more strenuous segments, focus on your breathing. Controlled breath can help manage your heart rate and keep you cool, calm, and collected.
• Stay Positive: A positive mindset can be your best ally. Remind yourself of your training and your progress. Whenever fatigue hits, remember why you’re there and what you’re capable of achieving.

Conclusion:

Great job, Milton! You’ve shown improvement and growth over the past races, and with focused training, there’s no limit to how much further you can go. Keep your eyes on the upcoming races—HYROX Birmingham in October and Cardiff in May are excellent opportunities for you to showcase your hard work. Remember what Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training, the freer you’ll feel when racing.

And hey, the next time you feel tired during a workout, just remember: even a sloth on a treadmill has more stamina than a couch potato! Keep pushing the limits and embrace the grind. You’ve got this! 💪

This is Rox-Coach signing off—let's go crush those goals! 💥