William Harris, Seth Warner Hyrox Result

Overall Performance:

William Harris and Seth Warner, you both tackled the 2025 Valencia Hyrox Doubles with grit and determination, finishing strong with an overall time of 01:25:56. That places you in the top 92% of all competitors, which is no small feat! You both have shown significant improvement compared to your previous races, including a jump from a 2-hour finish in Dallas in 2020 to a more competitive time this year. The evolution is impressive, and it’s clear you’re both committed to transforming your performance. 💪

Looking at your pacing, it seems you started out a bit too fast, particularly in the early running segments. Your first run clocked in at 06:17, which is a significant 53 seconds slower than average. This might have set the tone for the rest of the race and could indicate a need for more strategic pacing in future events. Your total running time of 52:09 is 2:41 slower than average, which suggests there’s room to improve your running efficiency while also focusing on strength. Overall, you both lean towards a hybrid profile; however, with a total running time that’s slower than average, it might be beneficial to focus on enhancing your running capabilities to complement your strength. 🏃‍♂️

Segments & Race Analysis:

Analyzing your performance across the segments reveals a mixture of strengths and areas for improvement:

• Running Segments: Your running times showed variability; while you were close to average in some, the initial pace indicates a potential for better pacing strategies to conserve energy for later segments.
• Ski Erg: You performed admirably here, just slightly below average, which suggests your power output is solid but could be optimized with specific drills.
• Sled Push and Pull: These segments were decent, with the Push holding steady at average and the Pull needing more attention, as you finished significantly slower than average.
• Burpees Broad Jump: This segment also needs focus, as it fell below average by 44 seconds, indicating potential inefficiencies in your movement patterns.
• Rowing: Oof! This segment was your most challenging, falling 34 seconds below average. We’ll work on that!
• Wall Balls: You had a decent performance but could still shave off a bit of time with improved technique.
• Roxzone: Your transition time of 07:03 was slower than average, indicating a need to work on your overall fitness and quick transitions between exercises.

Segments to Improve:

Now, let’s break down the segments with the most potential for improvement:

• Total Running Time (Focus: 86%)
  - Current Time: 52:09
  - Target Time: 48:11 (Potential Improvement: 03:58)
  Strategy: Incorporate interval training and long runs into your routine. Focus on pacing by practicing negative splits—start slower and finish stronger. Consider adding hill sprints to enhance both leg strength and endurance. Performing tempo runs at a pace slightly faster than your target race pace will also help you build the stamina necessary for the race. Aim for 2-3 running sessions each week, with varied intensity. 🏃‍♂️💥
• Sled Pull (Focus: 14%)
  - Current Time: 02:41
  - Target Time: 01:45 (Potential Improvement: 00:55)
  Strategy: Increase your strength training focused on the posterior chain. Incorporate exercises like deadlifts, kettlebell swings, and sled drags (with lighter weights) to build functional strength. Practicing sled pulls with varying weights will help you adapt to the demands of the competition. Work on form and grip strength to enhance efficiency during this segment.
• Rowing (Focus: 10%)
  - Current Time: 04:09
  - Target Time: 03:35 (Potential Improvement: 00:34)
  Strategy: Focus on improving your rowing technique and power output. Practice intervals (e.g., 500m efforts at your race pace) and engage in drills that emphasize proper form. Consider cross-training with exercises like power cleans and other explosive movements to enhance your overall power.
• Burpees Broad Jump (Focus: 5%)
  - Current Time: 02:53
  - Target Time: 02:25 (Potential Improvement: 00:28)
  Strategy: Improve your burpee mechanics through drills focusing on explosive movements. Practice incorporating broad jumps into your warm-up to develop power and coordination. Ensure you maintain a steady rhythm over speed, as efficiency will significantly enhance your time.
• Wall Balls (Focus: 5%)
  - Current Time: 05:02
  - Target Time: 04:34 (Potential Improvement: 00:28)
  Strategy: Focus on your squat depth and ball release technique. Incorporate high-rep wall ball workouts into your training and consider adding core-strengthening exercises to enhance your stability during this segment. Aim for consistency in your rhythm to increase efficiency.

Race Strategies:

For your upcoming races, implement these strategies to optimize your performance:

• Pacing: Start conservatively. Aim for a pace that allows you to maintain energy through the middle segments. Trust your training and don’t let excitement lead you to an early burn-out.
• Transitions: Work on speed and efficiency in transitions. Practice moving quickly between exercises during training to simulate race conditions, minimizing downtime.
• Communication: In the doubles format, keep lines of communication open with your partner. Share insights on pacing, encouragement, and strategy as you progress through the race.
• Nutrition and Hydration: Make sure you’re fueling properly leading up to the race and during it. A well-timed energy gel or electrolyte drink can make a world of difference.
• Mindset: Stay mentally strong throughout the race. Embrace the discomfort and remind yourselves why you’re there. Remember, "It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward." - Rocky Balboa.

Conclusion:

William and Seth, your performance in Valencia shows that you both have the potential to excel even further. The road is paved with challenges, but every step you take brings you closer to your goals. Focus on your weaknesses now, and you’ll find strengths waiting to emerge in the next race. 💪

As you prepare for your upcoming races in Barcelona, Madrid, and other events, keep this momentum going. Stay committed, keep pushing, and remember: "You are your only limit." Let's crush those next races, gentlemen! Are you ready to unleash the beast? 🏆

Keep training hard, stay consistent, and embrace the grind. Until next time, this is your Rox-Coach, reminding you that success is a journey, not a destination. Let’s get after it! 💥