Arthur Mellors Hyrox Result

Overall Performance:

Arthur, you put in a strong performance at the 2025 World Championships! Finishing with a time of 01:25:00 places you in the top 29% of 886 athletes, which is no small feat. Your age group rank of 132 out of 141 shows that you are competing with some fierce talent, and being in the top 93% of your age group is a commendable achievement! 💪

Your overall pacing was a bit of a rollercoaster, starting strong but not maintaining that momentum through the race. You have a solid runner profile, as indicated by your total running time of 39:01, which is faster than the average. However, the segments reveal some areas for improvement, especially in strength-specific sections where you fell behind the average. Let's dig deeper and find out how you can unlock even more potential and get that finish time down. Remember, "You can't hurt me," but you can definitely hurt your competition! 💥

Segments & Race Analysis:

Throughout the race, your performance had some notable highlights and areas where you could have pushed harder. Here's a quick overview:

• Running 1: You started with a slower pace of 06:01, which is 01:40 slower than average. Starting too conservatively can leave you with energy you could have used to push harder later.
• Ski Erg: At 04:37, you performed quite well, being in the 91st percentile. This shows you have a solid endurance base, but there's still room for improvement.
• Running 2: A strong 04:08 here, but followed by a drop-off in Running 3 at 04:25. Maintaining consistency is key in a race of this nature.
• Sled Push/Sled Pull: These segments didn't meet the average, which indicates that strength training needs to be a focus in your upcoming preparations.
• Roxzone: The 05:44 indicates potential for improvement since transitioning time can make or break your overall performance.

Your splits show a clear pattern of starting too slow and then trying to regain that lost time, which ultimately affected your overall performance. You’ve got the heart of a lion, but even lions need to pace themselves! 🦁

Segments to Improve:

Now, let's focus on the segments where you can really improve and turn weaknesses into strengths:

• Wall Balls: Potential Improvement: 01:21 (from 08:05 to 06:44). Focus during training: 37%.
• Sandbag Lunges: Potential Improvement: 00:52 (from 05:58 to 05:06). Focus during training: 24%.
• Burpees Broad Jump: Potential Improvement: 00:46 (from 05:15 to 04:29). Focus during training: 21%.
• Ski Erg: Potential Improvement: 00:23 (from 04:37 to 04:14). Focus during training: 10%.

Let's break down some specific training strategies for these segments:

• Wall Balls:
  • Focus on technique: Ensure a full range of motion and a powerful squat to maximize your lift.
  • Incorporate high-rep wall ball workouts. For instance, do intervals of 20 seconds of max effort followed by 40 seconds of rest, repeated for 10 minutes.
  • Combine wall balls with short sprints (e.g., 20 wall balls followed by a 200m sprint) to simulate race conditions and increase fatigue tolerance.
• Sandbag Lunges:
  • Work on your grip and core strength. Try goblet squats with a heavy kettlebell to increase lower body strength.
  • Incorporate lunges into your regular leg day, focusing on both forward and reverse lunges with the sandbag.
  • Practice transition drills, moving quickly between exercises to improve efficiency.
• Burpees Broad Jump:
  • Increase your explosive power with plyometric training. Box jumps or jump squats can enhance your power output.
  • Include burpees into your circuit training, performing them in a high-rep format with minimal rest.
  • Focus on form: Ensure you’re jumping as far as possible while maintaining a proper burpee stance.
• Ski Erg:
  • Work on your pacing. Try to maintain a consistent stroke rate and focus on using your legs and core more effectively.
  • Incorporate intervals, such as 30 seconds of all-out effort followed by 1 minute of recovery.
  • Practice longer distances at a steady pace, focusing on endurance for the full duration of your race.

Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep grinding, and the results will follow! 🏆

Race Strategies:

For your next races, consider these race strategies to improve your overall performance:

• Pacing Strategy: Start strong but not too fast in the first segment. Aim for a pace that you can sustain throughout the race. Think of it as a marathon, not a sprint!
• Transition Efficiency: Reduce your time in the Roxzone. Practice getting in and out of exercises quickly during training sessions to minimize downtime.
• Nutrition and Hydration: Plan your nutrition carefully before the race. Ensure you’re well-fueled to maintain energy levels throughout the race. Hydration is key, so drink up!
• Mental Toughness: Incorporate visualization techniques in your training. Picture yourself executing each segment flawlessly to boost your confidence and performance on race day.

With these strategies, you'll be ready to crush your next race! Remember, "The only easy day was yesterday." Keep pushing, Arthur! 💥

Conclusion:

Arthur, you have shown tremendous potential, and your recent performance is a testament to your hard work and dedication. As you look forward to your next races — F45 HYROX Toronto, INTERSPORT HYROX Stockholm, and HYROX Dallas — keep these strategies in mind and focus on turning those weaknesses into strengths.

Remember, it's not just about the finish time; it's about the journey and the progress you make along the way. Embrace the grind, enjoy the training, and let your results speak for themselves. “When you think you’re done, you’re only at 40% of your total potential.” Keep that in mind, and let's get to work! 🏆

Stay strong, stay focused, and let’s get you that next podium finish!

Yours in Hyrox performance,

The Rox-Coach