Jonathan Williamson, Soraya Sanjoori Hyrox Result

Overall Performance:

Jonathan and Soraya, first off, let’s give a massive shout-out to both of you for your performance in the 2025 Warsaw HYROX competition! Finishing with an overall time of 01:15:03 and ranking in the top 35% of 541 athletes is no small feat. You both demonstrated solid endurance and tenacity, especially considering the competitive field.

Now, let’s talk about your pacing. Jonathan, you started off like a rocket, clocking in at 04:12 for your first run, which was a blistering pace, but it put you in the 19th percentile. While it’s great to push the envelope, it’s also essential to balance speed with endurance, especially over the entire race. That initial burst might have cost you some energy for the latter segments, as we saw your running times gradually increase through the race. Soraya, your pacing was more consistent, but both of you have room for improvement in maintaining a steady rhythm throughout.

Overall, Jonathan appears to have a stronger running profile, with total running time clocking in at 42:04—22 seconds faster than average! This means you’ve got the speed, but we need to work on building strength in certain segments. Soraya, your times are solid, but we can elevate your strength to match your endurance. In previous races, you both have shown improvement, and the journey continues! Let’s get to work!

Segments & Race Analysis:

Analyzing your splits, we can see some strengths and weaknesses. You both nailed the Ski Erg and Sled Push, which shows that your strength training is paying off! However, the Sled Pull was a bit of a struggle, with a 73rd percentile ranking, which indicates that it could be a key area for improvement. The Burpees Broad Jump was also a slower segment, and while it’s tough, we can definitely turn that around with targeted training. Keep in mind, transitions matter too—your Roxzone of 04:27 was quite a bit slower than average, which suggests you spent more time resting or transitioning between exercises than necessary.

In terms of running, your pace was slightly faster than average, but the latter segments showed a trend of slowing down. This might indicate fatigue setting in, which is where building endurance and strength becomes crucial. Let’s highlight key areas for improvement, so we can smash those goals next race! 🚀

Segments to Improve:

• Sled Pull - Current Time: 04:23, Average: 03:18
• Burpees Broad Jump - Current Time: 03:41, Average: 02:49
• Total Running Time - Current Time: 42:04, Target Time: 41:28
• Wall Balls - Current Time: 04:23, Average: 03:51
• Sandbag Lunges - Current Time: 03:50, Average: 03:19

Now, let’s break these down:

• Sled Pull: You need to work on your pulling power! Focus on building your upper body strength with exercises like pull-ups, lat pull-downs, and seated rows. Incorporate resistance bands for explosive pulls. Aim for heavy sled pulls, focusing on speed and power, at least twice a week. Target: 26% of your training.
• Burpees Broad Jump: This segment is a killer! To enhance your explosiveness, focus on box jumps, burpee variations, and plyometric drills. Try to keep the rhythm steady to improve efficiency. Consider doing timed intervals where you perform a set number of burpees followed by broad jumps to mimic race conditions. Target: 21% of your training.
• Total Running Time: While you have a strong running base, let’s work on endurance. Incorporate long runs, tempo runs, and interval training. Focus on consistent pacing, especially in the last half of your runs. Run at a moderate pace during training to simulate race fatigue. Target: 14% of your training.
• Wall Balls: Technique is key! Work on your squat form and ensure you’re engaging your core. Practice wall ball drills with a focus on a smooth throw and catch. Consider doing wall balls in a circuit format to build endurance while maintaining form. Target: 13% of your training.
• Sandbag Lunges: This segment demands stability and strength. Work on your leg strength with weighted lunges, step-ups, and goblet squats. Focus on maintaining a stable core and controlled movements. Target: 12% of your training.

Remember, it’s about turning weaknesses into strengths. You both have the potential to knock these segments out of the park! 💥

Race Strategies:

• Pacing: Start strong but don’t burn out. Aim for a negative split—running the second half faster than the first. Monitor your heart rate and adjust your pace accordingly to avoid fatigue.
• Transitions: Work on your transitions between exercises. Practice switching gears quickly and efficiently during your training sessions. A good rule of thumb is to minimize downtime between exercises—every second counts!
• Team Dynamics: Communicate with each other during the race! Encourage one another, especially during tough segments. Remember, it’s a team effort, and you both can feed off each other’s energy.
• Visualization: Before the race, visualize each segment. Picture yourself executing each one with precision. This mental rehearsal can help boost performance when it counts the most.
• Stay Hydrated and Fueled: Don’t neglect nutrition and hydration before and during the race. A well-fueled body performs better—think of it as putting premium gas in your race car!

Conclusion:

Jonathan and Soraya, you both have a solid foundation, and the journey ahead is all about refining your skills and pushing your limits. Looking ahead, you have some exciting races coming up, including HYROX Berlin in May and HYROX Gdańsk in October. These are perfect opportunities to implement the strategies and training plans we discussed.

Remember, "The only way to grow is to step out of your comfort zone." Keep pushing, keep striving, and let’s aim to improve every single time you step on that race floor. You’re not just competing; you’re building a legacy! 💪

So, polish those wall balls, crush those sled pulls, and let’s get ready to dominate the next race. And remember, if anyone asks if you like doing burpees, just tell them it’s a love-hate relationship—mostly hate! 😂

Keep moving forward, and I’ll be here to help you crush it! This is The Rox-Coach, signing out! Let's go! 🏆