Adrian Vivek, Dev Kaushal Hyrox Result

Overall Performance:

Adrian Vivek and Dev Kaushal, you both put on a solid performance at the 2025 Sydney Hyrox competition, finishing with a time of 01:37:36. This places you in the top 72% overall and 74% in your age group—solid work! 🏆 You’ve shown that you have the potential to excel, especially in the strength segments, while your running time indicates that you might benefit from focused running training. Your total running time of 52:09 is notably faster than average, positioning you more as runners than strength athletes. However, let’s not forget that Hyrox is a hybrid event; balancing both aspects will be key to elevating your game.

Looking at your pacing, it seems you started off strong but may have lost some steam mid-way, particularly in the latter running segments. This is often a sign of either pacing too aggressively early on or a lack of conditioning in longer, sustained efforts. Remember, "You can't hurt me" is not just a mantra; it’s a reminder that we can always push beyond our perceived limits!

Segments & Race Analysis:

Your race performance reveals some interesting dynamics. The first segment (Running 1) saw you clocking in at 04:21, which is an impressive 01:28 faster than average, but then your pace fluctuated throughout the race, particularly in Running 3 (06:23) and Running 4 (06:09), which were slower compared to average. This inconsistency means that although you’re capable of fast runs, maintaining that pace over longer distances is where you fell short. It’s critical to build endurance and stamina, especially in the Hyrox context where transitions between strength and running need to be seamless.

In the strength segments, you excelled, particularly in the Ski Erg (04:37) and Burpee Broad Jumps (04:48), both showing strong finishes compared to average. However, you struggled with Wall Balls and Sandbag Lunges, where you lagged significantly behind the average performance. Your Roxzone time of 10:28 indicates that transitions could use some work as well, suggesting areas where you can improve your overall fitness and reduce downtime.

Segments to Improve:

• Wall Balls - Current Time: 06:28; Potential Improvement: 01:14 (Focus during training: 36%)
  

  Improve your Wall Balls by increasing your strength endurance. Focus on high-rep sets with lighter weights to build muscular endurance. Incorporate drills such as:

  • 3 sets of 15 reps of Wall Balls at a lighter weight (20 lbs for men, 14 lbs for women) with a 30-second rest between sets.
  • Perform partner Wall Ball tosses to add variability and engage core stability.
  • Include a Tabata-style workout: 20 seconds of Wall Balls, 10 seconds of rest, for 8 rounds.
• Sandbag Lunges - Current Time: 05:20; Potential Improvement: 00:44 (Focus during training: 21%)
  

  Target your Sandbag Lunges by enhancing your leg strength and stability. Consider these exercises:

  • Weighted Lunges: 4 sets of 10 lunges (5 per leg) with a sandbag (start at 40 lbs, increase as you build strength).
  • Single-leg balance drills: Stand on one leg and perform small squats to build stability.
  • Incorporate a lunge variation: Walking lunges with a twist at the bottom position to engage your core and improve control.
• Burpee Broad Jump - Current Time: 04:48; Potential Improvement: 00:34 (Focus during training: 16%)
  

  Enhance your Burpee Broad Jumps by working on explosive power. Key drills include:

  • Box Jumps: 4 sets of 5 jumps to build explosiveness.
  • Burpee Broad Jump practice: 3 sets of 10 reps, focusing on landing softly and driving through your heels.
  • Include plyometric drills such as depth jumps to improve your reactive strength.
• Sled Pull - Current Time: 04:34; Potential Improvement: 00:18 (Focus during training: 8%)
  

  While this segment showed decent performance, minor improvements can make a difference. Incorporate:

  • Sled Pulls: 5 sets of 40 meters, focusing on form and power generation.
  • Resistance band pulls to enhance your back and hamstring strength.
  • Core strengthening exercises such as planks and Russian twists to improve overall stability during pulls.

Race Strategies:

• Pacing: Aim to find a consistent pace that you can maintain throughout the race, especially in the middle segments. Start strong, but not too aggressive; think of it as a marathon, not a sprint.
• Transition Training: Incorporate drills that mimic race transitions in your training. Practice moving quickly from one exercise to the next to reduce your Roxzone time.
• Strength-Endurance Balance: Since you excel in strength but have room to improve in running, aim for a 70/30 split in your training, focusing more on running while still maintaining your strength sessions.
• Mindset: Keep a positive mindset throughout the race. Remember, “It’s not the will to win that matters; it’s the will to prepare to win.” This mentality can help you push through the tough moments.

Conclusion:

Adrian and Dev, you both have an exciting road ahead! With the next races in Perth and Hong Kong on the horizon, focus on the areas we've highlighted and put in the work. Remember, every rep, every set, and every drop of sweat counts toward your improvement. “You’re not here to be average; you’re here to be awesome.” 💪

As you prepare for the upcoming events, consider setting specific goals for each race. Whether it’s hitting a new personal best, improving your strength segments, or mastering your transitions, having clear targets will keep you motivated. And don't forget to enjoy the process! After all, you’re not just training; you’re building a legacy.

Keep pushing, stay strong, and let's aim to crush those next races! The Rox-Coach is here to guide you every step of the way! 💥