Quinten Ross Hyrox Result

Overall Performance:

Quinten, you put on a solid performance at the 2025 World Championships in Chicago, clocking in at 01:09:33. That’s no small feat, especially with 886 athletes in the mix. Finishing in the top 38% overall and 69% in your age group (30-34) shows you’re competitive and willing to push your limits. Your total running time of 31:53 was 1:35 faster than the average, indicating a strong runner profile. However, a careful look at your pacing reveals that you might have shot out of the gates a little too fast in the early running segment, with your first run lap at 05:12, which is 1:26 slower than average. This can leave you gasping for air during the later segments. Remember, “It’s not about how fast you start; it’s about how strong you finish.” 💪

Segments & Race Analysis:

Breaking down your race segments, you exhibited mixed results. You excelled in your running segments, especially in the second lap, which was a killer 3:20, but struggled with your strength-based segments, particularly the sled push and sled pull. Your ski erg performance was also shy of where it could be, placing you in the 35th percentile. The overall trend shows that while you’re a strong runner, you need to even out your performance across strength segments to truly thrive in these hybrid competitions.

When comparing to the average splits, your transitions (Roxzone) were noticeably slower. A 4:03 transition time is 41 seconds longer than average, indicating some inefficiencies. Remember, transitions are where races can be won or lost. You need to tighten that up to maximize your potential. “Don’t count the days; make the days count.” 💥

Segments to Improve:

Now, let's tackle the segments that need the most love:

• Sled Push: Your time of 04:19 is way off the mark. The potential improvement here is 01:39, which would put you at a solid 02:40. Focus during training: 32%.
• Sled Pull: Coming in at 05:23, you could cut 01:02 off your time with focused training, bringing you down to 04:21. Focus during training: 20%.
• Burpees Broad Jump (BBJ): You clocked in at 04:09, with a potential improvement of 01:00, which could boost you to 03:09. Focus during training: 19%.
• Sandbag Lunges: At 04:40, there’s a chance to shave off 52 seconds and get down to 03:48. Focus during training: 17%.

For these segments, let's get into the nitty-gritty of how to improve them:

Sled Push Training Strategies:

• Max Effort Pushes: Incorporate heavy sled pushes into your weekly routine. Aim for 3-4 sets of 20-30 meters at maximum effort. Focus on maintaining a low body position to engage your core and legs effectively.
• Explosive Power Drills: Add box jumps and broad jumps to your routine to develop explosive strength. This will help you generate more power during the push.
• Interval Workouts: Perform 30-45 second sled push intervals with 1-2 minutes of rest. This simulates race conditions and helps build anaerobic endurance.

Sled Pull Training Strategies:

• Resistance Bands: Use resistance bands to mimic the sled pull motion. Focus on pulling with your arms while engaging your hips and legs.
• Weighted Rows: Incorporate seated rows or bent-over rows into your strength training. This will improve your upper body strength, essential for the sled pull.
• Practice Transitions: Set up a course where you alternate between sled pushes and pulls. This will help you get used to transitioning between the two.

Burpees Broad Jump Training Strategies:

• Volume Work: Increase the number of burpees you do in a session. Start with 3 sets of 10 and gradually increase as you build endurance.
• Strength Training: Focus on functional strength training, especially on legs and core. Exercises like squats, lunges, and kettlebell swings will enhance your power.
• Speed Drills: Incorporate speed drills that combine jumps with burpees. For instance, do 5 burpees followed by a broad jump to cover distance.

Sandbag Lunges Training Strategies:

• Weighted Lunges: Use a sandbag or dumbbell while performing lunges. Start with lighter weights and progressively add weight to enhance leg strength.
• Form Focus: Ensure your knee does not extend beyond your toes when lunging. Good form will prevent injury and increase efficiency.
• Endurance Circuit: Create a circuit involving lunges, bodyweight squats, and step-ups to build endurance in your legs.

Race Strategies:

For your next races, consider these strategies:

• Pacing: Start conservatively. Keep your first run under control, aiming for a pace that allows you to maintain energy for the strength segments. Remember, it’s a marathon, not a sprint! 🏆
• Transition Efficiency: Practice your transitions in training. Get in and out of each station quickly. Visualize your movements and minimize downtime.
• Focus on Breathing: During strength segments, especially the sled push and pull, focus on your breathing. Controlled breaths will help maintain your energy levels.

Conclusion:

Quinten, you have a solid foundation to build on, but it’s time to push beyond your limits! Your upcoming races at F45 HYROX Toronto, INTERSPORT HYROX Stockholm, and HYROX Dallas are great opportunities to apply everything you’ve worked on. Remember this: “The pain you feel today will be the strength you feel tomorrow.”

Prepare well, and let’s turn those weaknesses into strengths. Keep your head up, stay focused, and remember, every rep counts. You got this! 💪💥

See you in the Roxzone,

The Rox-Coach