Bart Sykes, Shane Medley Hyrox Result

Overall Performance:

Hey Bart and Shane! First off, let's give a big shoutout for tackling the Hyrox competition with heart and determination! You guys finished 892nd overall, which puts you in the top 65% out of 1355 athletes—solid work! In your age group (40-44), you ranked 79th, landing within the top 61% of 129 competitors. That’s no small feat, and it shows that you’ve got the guts and grit to keep pushing forward!

Now, let’s dive into your performance. Your overall time of 01:26:02 is commendable, especially considering the tough competition. Taking a closer look, your total running time of 46:35 is actually 2:32 faster than the average for your finish time. This speaks volumes about your running profile—clearly, you possess a strong runner's edge! However, there’s a slight discrepancy in pacing; your initial running segment was quite fast (04:48), but you seemed to slow down in subsequent runs, particularly in Running 4 (05:21) and Running 5 (05:47). This suggests that while you have the speed, pacing is an area to refine. Remember, it’s not just about how fast you start; it's about maintaining that momentum throughout the race!

Segments & Race Analysis:

Breaking down the segments, it’s clear that you have some standout areas as well as a few spots that need fine-tuning. Your first running segment was impressive, putting you 35 seconds ahead compared to the average. However, as the race progressed, you lost time in Running 3 and especially in Running 4 and 5, where you fell behind by over a minute each. This suggests a potential issue with endurance or fatigue management.

On the strength side, your Ski Erg and Sled Push also showed some room for improvement, ranking in the 15th and 30th percentiles, respectively. In contrast, your Burpees Broad Jump and Farmers Carry were highlights of your race, ranking in the 90th and 99th percentiles—talk about carrying the weight of the world! Literally! Your Roxzone was slower than average, indicating that transitions are an area where you could shave off valuable seconds.

Segments to Improve:

Now, let’s zero in on the segments where you can boost your performance:

• Wall Balls: Current Time: 05:18, Potential Improvement: 00:40 (Target: 04:38), Focus during training: 30%
• Burpees Broad Jump: Current Time: 04:16, Potential Improvement: 00:37 (Target: 03:39), Focus during training: 28%
• Farmers Carry: Current Time: 02:22, Potential Improvement: 00:31 (Target: 01:51), Focus during training: 23%
• Sandbag Lunges: Current Time: 04:23, Potential Improvement: 00:22 (Target: 04:01), Focus during training: 16%

Let’s dive into some actionable strategies for these segments:

• Wall Balls: To improve your wall balls, focus on building explosive strength and endurance. Incorporate high-rep wall ball workouts into your routine. Aim for 3-4 sets of 15-20 reps, focusing on maintaining form throughout. Also, practice pausing at the bottom of the squat for a second before the upward motion to build strength at the bottom position. Consider doing AMRAP (as many reps as possible) for 2 minutes to simulate race conditions.
• Burpees Broad Jump: This segment can be a real killer, so let’s make it your friend! Focus on drill sets that combine burpees with broad jumps. For example, do 10 burpees followed by 5 broad jumps, repeating this for 5 rounds. Train your core and legs with plyometric exercises like box jumps and tuck jumps to improve explosiveness.
• Farmers Carry: To enhance your farmers carry, include heavy carries in your training. Try doing 3-4 sets of 40-50 meters with a weight that challenges you. Focus on your grip strength and posture; keep your core tight and shoulders back. You can also incorporate deadlifts and shrugs to build the necessary muscle groups.
• Sandbag Lunges: For sandbag lunges, add weighted lunges into your routine. Aim for 3-4 sets of 10-12 lunges per leg with a challenging weight. Focus on form, ensuring your knee doesn’t go past your toes, and try to maintain a steady pace throughout. Additionally, consider adding some mobility work for your hips and legs to enhance your range of motion.

Race Strategies:

When it comes to your race strategy, think about pacing right from the start. You want to hit the first running segment strong but not so hard that it drains you for the later segments. Think of it like a marathon, not a sprint. Break the race down into manageable sections in your mind, focusing on getting through each segment with a steady effort.

Use your strength segments to recover from the running—this is where your endurance will shine! Stay focused and keep your transitions as efficient as possible. Practice your transitions in training so that you’re not just standing around when you could be moving. And remember, even if you feel good, don’t forget to hydrate—this isn’t just a race; it’s a test of endurance!

Conclusion:

So, Bart and Shane, as you gear up for your next races—HYROX Perth and Cigna Healthcare HYROX Hong Kong—keep this feedback in mind. Embrace the grind, keep pushing your limits, and remember: “The only way to truly get better is to embrace the discomfort.” You’ve already shown that you have the potential to improve—now it’s time to act on it.

Stay motivated and keep crushing those workouts. You’re not just training for a race; you’re training for greatness! And hey, if you ever feel like quitting, just remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep it up, and let’s show the competition what you’re made of! 💪💥

Until next time, stay strong and focused! The Rox-Coach is here for all your Hyrox needs!