Andrew Usherwood, Tim Mcmahon Hyrox Result

Overall Performance:

Andrew and Tim, you both put in a solid effort at the 2025 Sydney Hyrox competition, finishing with an overall time of 01:33:22, placing you in the top 71% of 1355 athletes and 64% in your age group. Let's face it, you guys are like fine wine—getting better with every race! 🍷 Now, looking at your overall pacing, it seems you both started strong but hit a few bumps along the way. Andrew, your Total Running Time of 51:14 was notably faster than average by about 2:22, indicating you have a strong runner profile. Tim, your pacing showed some room for improvement, especially in the strength segments. This means that while you can run like the wind, it’s time to build that strength to match. Remember, "You will never reach your destination if you stop and throw stones at every dog that barks." Keep your eyes on the prize! 💪

Segments & Race Analysis:

Breaking down your race, we can see some interesting patterns. Your initial running segment was impressive, clocking in at 05:11, which was 27 seconds faster than average, putting you in the 66th percentile for that split. However, as the race progressed, your running times fluctuated, particularly in the later segments. For instance, the last running segment was 06:23, which was 30 seconds slower than average. This indicates a potential pacing issue—perhaps you started too fast or didn’t manage your energy well through the middle of the race. “The only easy day was yesterday.” So, let’s ramp up your game for the next one! 🚀

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can shave off those precious seconds and turn weaknesses into strengths. Here are the segments that need your attention:

• Burpees Broad Jump (BBJ): Current Time: 05:45 | Potential Improvement: 01:45 (to 04:00) | Focus during training: 57%
• Wall Balls: Current Time: 05:55 | Potential Improvement: 00:56 (to 04:59) | Focus during training: 30%

Burpees Broad Jump: This segment has the most significant room for improvement. The goal is to develop both speed and technique. Focus on explosive movements—start with basic burpees to build endurance, then transition to broad jumps to incorporate distance. Try this drill: perform 3 sets of 10 burpees followed immediately by 5 broad jumps, aiming to minimize rest between sets. Gradually increase intensity and speed. Remember, "Pain is just weakness leaving the body!"

Wall Balls: These need a little more love as well. Your current time puts you in the 96th percentile—yikes! To improve here, focus on your squat depth and the mechanics of the throw. Incorporate a wall ball-specific workout twice a week. An effective drill is to perform 5 sets of 15 wall balls, resting only 30 seconds between sets. Ensure you’re using the correct weight—this should be challenging but manageable. Keep your core engaged, and remember, "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward!"

Also, don’t forget to work on your transitions, as your roxzone time of 10:45 was a bit slower than average. You can save time by practicing your transitions between exercises—set a timer and see how quickly you can move from one exercise to the next without losing your breath. “Hustle until your haters ask if you’re hiring!”

Race Strategies:

Here are some strategies to implement for your next race. First, focus on pacing. Start conservatively in the first two runs, allowing your strength segments to be performed effectively. Trust your training and maintain a steady heart rate. As you transition to the sled push and pull, remember that technique will be your best friend. Use your legs and hips—power comes from the ground up!

In the middle of the race, break the distance into manageable chunks. Visualize each portion of the race as a series of short sprints rather than one long grind. This will keep your mind engaged and your energy levels up. Finally, during the final stretches, dig deep and tap into that runner's profile you’ve developed. Maintain your form and focus on breathing, and remember that the finish line is just another opportunity to prove how hard you’ve worked. “When you think you’re done, you’re only 40% done!”

Conclusion:

In conclusion, Andrew and Tim, you both have the potential to crush your next races! With the HYROX Perth races coming up on September 5th and 6th, now is the time to focus on these segments and sharpen your skills. Gather your gear, work on those burpees, wall balls, and transitions, and let’s see how much progress you can make! Remember, "You don’t get what you wish for, you get what you work for." Keep grinding, and let’s set those goals for the next race together! 💥🏆

Now go out there and show them what you’re made of! The Rox-Coach believes in you!