Adam Corlett Hyrox Result

Overall Performance:

Hey Adam! First off, let’s give a round of virtual applause for your performance at the 2025 Warsaw Hyrox! Finishing 16th overall and 2nd in your age group is an incredible achievement, placing you in the top 4% and 5% of 389 and 38 athletes, respectively! 💪

Your overall time of 01:00:17 is a testament to your hard work and dedication. Additionally, your total running time of 30:06, which is just +00:06 compared to the average, indicates that you're right on the edge of being a strong runner. It seems like you have a hybrid profile, but you're definitely leaning more towards the strength side of things.

When we compare this race to your previous ones, it’s clear that you’ve made some serious improvements. For instance, your 2022 London time was 01:02:13, which is 01:56 slower than your current result. You’ve taken your performance to the next level, and it shows!

However, there’s always room for improvement. Let’s dive into the segments to identify where you can sharpen your blade and cut down those times even further.

Segments & Race Analysis:

Your race segments show a mix of solid performances and areas where speed was lost. Here’s a breakdown:

• Running Segments: You started strong with Running 1 at 02:40, which is a whopping -00:39 compared to the average. This shows you were off to a fantastic start! But as the race progressed, your subsequent running segments showed some room for improvement, particularly Running 5 and 7, where you were +00:14 and +00:28, respectively.
• Strength Segments: The Sled Push and Sled Pull were strong points, but the Farmers Carry and Wall Balls were a bit of a drag. The Wall Balls, in particular, have a significant gap from the average time, which we’ll address below.
• Roxzone: Your Roxzone time of 03:21 was -00:34 slower than average, indicating that your transitions might be where you’re losing those precious seconds. Keeping your heart rate in check is key here!

Segments to Improve:

Now, let’s zoom in on the segments that need some tender loving care:

• Wall Balls: Your time of 05:26 is quite a bit slower than the average, with a potential improvement of 01:19 (aiming for 04:07). This should be a focus during training - let’s allocate about 57% of your training attention here. To turn this into a strength, consider the following exercises and techniques:
  • Drills: Practice Wall Balls in sets of 10-15 reps, focusing on maintaining a steady rhythm and controlled breathing. Aim for explosive power with each throw.
  • Form Corrections: Ensure that your squat depth is sufficient, and focus on using your legs to power the ball up rather than just your arms. Consider lowering the weight of the ball if necessary to maintain form.
  • Compromised Running Scenarios: After doing Wall Balls, perform short runs (200m) to simulate the fatigue you’ll experience in the competition.
• Farmers Carry: Your current time of 01:48 also shows potential for improvement, aiming to cut down to 01:27 (a 15% focus during training). Strategies to enhance this segment include:
  • Drills: Incorporate heavy carries into your routine, gradually increasing the weight as you become more comfortable. Start with 50m carries and build up to longer distances.
  • Form Corrections: Keep your core tight and shoulders back. Ensure you’re using a grip that feels comfortable and strong.
  • Compromised Running Scenarios: After Farmers Carry, jump into a fast-paced 200m run to mimic the fatigue from the race.

Race Strategies:

Now, let's talk strategy! You’ve got the potential to crush your next races, and here’s how:

• Pacing: Start strong but don’t burn out! Your initial pace in Running 1 was fantastic, but be mindful not to go too fast too early. A steady pace will help you maintain energy for the latter segments.
• Transitions: Work on your Roxzone time. Practice smooth transitions between exercises, and consider a quick breather to reset your heart rate for the next segment. Efficiency here is key!
• Mindset: Remember, “The only way to find out what you’re truly capable of is to push your limits.” Keep that Goggins mentality locked in! Visualize yourself in the race, conquering each segment.

Conclusion:

Adam, your performance at the 2025 Warsaw Hyrox is commendable, and with focused training on the Wall Balls and Farmers Carry, you will be well-prepared for your next challenges. Your upcoming races in Poznań, Gdańsk, and Rīga present great opportunities to showcase the hard work you’ve been putting in.

Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep pushing, keep grinding, and let’s make those improvements count! You've got this! 💥

As your Rox-Coach, I'm here to support you every step of the way. Let’s crush those goals together! 🏆