Benjamin Findlay, Thomas Pantle Hyrox Result

Overall Performance:

Benjamin and Thomas, you crushed it out there in the 2025 Sydney Hyrox competition! Finishing in the top 67% overall and 68% in your age group is no small feat. Your overall time of 01:28:03 shows resilience and determination, especially considering the competition you faced. Your pacing was interesting; Benjamin, you kicked off strong but then seemed to taper off. It looks like you have a solid runner profile with a total running time of 45:12, which is a full 4:54 faster than average. It’s clear you’ve got some speed in those legs! But as we know, Hyrox is about more than just running—it's about strength endurance too. A bit more balance in your training could help you maximize your potential. Remember, “When you think you’re done, you’re only at 40% of your total potential.” Time to dig deeper! 💪

Segments & Race Analysis:

Looking at your segments, it’s clear that you started strong with a best running lap of 04:48, which is impressive! However, as you progressed, the running times fluctuated, especially in the later segments. You need to find a more consistent pace to maintain strength without sacrificing speed. The sled pull and sandbag lunges showed considerable room for improvement, while your performance on the farmers carry was commendable, despite being a bit slower than average. The Roxzone time was also a tad slow, which indicates potential areas where transitions could be tightened up. The key takeaway here is to maintain that strong running foundation while also sharpening your strength and transitions. “Success isn’t owned; it’s leased. And rent is due every day.”

Segments to Improve:

Now, let’s dig into the nitty-gritty of where you can really optimize your performance:

• Sled Pull - You're currently at 04:56, with a potential improvement of 01:07. This segment needs 27% of your focus during training. To enhance this, incorporate exercises like the seated row and resistance band pulls, focusing on form and generating power from your legs and core.
• Sandbag Lunges - At 04:58, you can potentially improve by 00:50. This should take up 20% of your training focus. Try incorporating heavy lunges with a pause at the bottom position to develop strength and stability. Also, practice alternating legs to mimic the competition demands.
• Burpees Broad Jump - Currently at 04:33, with a potential improvement of 00:48. Focus on 19% of your training here. Drills like explosive burpees paired with plyometric jumps can help build speed and explosiveness. Remember, it's burpees, not "bore-pees"—keep it lively!
• Farmers Carry - You clocked in at 02:33, and you could save 00:40 with 16% focus. Work on grip strength with dead hangs and heavy carries. Practice transitioning your grip during runs to maintain speed while carrying weight.
• Wall Balls - At 05:14, there’s room for a 00:30 improvement. This should take up 12% of your focus. Incorporate wall ball shots into your circuit training, focusing on rhythm and breathing to keep those reps consistent.

Utilize your past race performances to track progress. For instance, your sled pull was notably slower in Sydney compared to Brisbane. Analyze what may have changed in your training or nutrition leading up to the race. Remember, “You’re never a loser until you quit trying.”

Race Strategies:

For your next races, here are a few strategic tips:

• Pacing: Start at a controlled pace. Use the first running segment to find your rhythm rather than sprinting off the line. You don’t make friends in Hyrox by blowing your load in the first lap!
• Transitions: Work on your transition times between exercises. A solid plan for moving from one segment to the next can save you precious seconds. Consider practicing a routine that you can replicate during the race.
• Breathing Techniques: Maintain a steady breath throughout your runs and transitions. This will help keep your heart rate in check and prevent fatigue. Remember, “Breathing is the bridge between the mind and the body.”
• Visualize Success: Before the race, visualize each segment and how you will tackle it. This mental preparation can help alleviate race-day nerves and keep you focused.

Conclusion:

Benjamin and Thomas, you’ve got an exciting road ahead with upcoming races in Perth and Hong Kong! Use this time to fine-tune your training and focus on the identified segments. Remember, every drop of sweat is a step closer to your goals. As you prepare, keep in mind the words of David Goggins: “You will never learn from your mistakes if you don’t own them.” Embrace your performance, learn, and come back stronger. Get out there, keep pushing your limits, and let’s see how you can smash those upcoming races! You’ve got this! 💥🏆

Stay strong and keep hustling!

The Rox-Coach