Brad Robertson, Carter Robertson Hyrox Result

Overall Performance:

Brad and Carter, you both put in a commendable effort at the 2025 Sydney Hyrox, finishing with a time of 01:28:29, which places you in the top 67% overall and the top 68% in your age category. It's clear that you both have a solid foundation, especially considering your total running time of 51:42, which is just a bit slower than average (+01:29). This indicates you might lean more towards a running profile and could benefit from focusing on strength work to balance your performance.

Your pacing was relatively consistent, but it appears that you started strong with a solid first running lap of 05:13, which is actually faster than the average. However, as the race progressed, your running times tended to slow down slightly, particularly in the later stages. It’s essential to maintain that early momentum throughout the race—remember, running isn’t just about speed; it’s also about strategy and endurance!

In summary, you both are on the right track, but refining your transition times and building strength will be key to breaking into the top ranks. Let’s dive deeper into the segments to uncover those hidden gems of improvement!

Segments & Race Analysis:

Examining the race segments, it’s evident that while you both excelled in some areas, there are substantial opportunities for improvement. The segments of the race showed varying performance levels compared to the average, with notable strengths in the Ski Erg (4:12) and Sled Push (1:28), but some weaknesses emerged during running segments and exercises like the Farmers Carry and Sandbag Lunges.

Your Roxzone time of 10:47 was notably slower than average (+02:13), which suggests you both took extra time during transitions. This can be improved by focusing on overall fitness and practicing quicker transitions between exercises. These lost seconds in the Roxzone can add up significantly over the full race distance, so let’s strategize on how to tighten that up.

Segments to Improve:

Now, let’s break down the areas where you can really focus your training efforts:

• Total Running Time: Potential Improvement: 02:37 (From 51:42 to 49:05). Focus during training: 85%.
• Farmers Carry: Potential Improvement: 00:27 (From 02:21 to 01:54). Focus during training: 14%.

Total Running Time: Your running time indicates that while you have a strong start, you may need to work on endurance and pacing strategies to maintain speed throughout the race. To turn this into a strength:

• Long Runs: Incorporate longer runs at a steady pace to build endurance. Aim for at least one long run per week, gradually increasing your distances.
• Tempo Runs: Introduce tempo runs into your routine. Start with a warm-up, then run at a challenging but sustainable pace for 20-30 minutes before cooling down.
• Interval Training: Add interval workouts, alternating between high intensity and recovery periods. For example, sprint for 400m at max effort, followed by 400m of easy jogging; repeat this 4-6 times.
• Pacing Strategy: Practice pacing strategies during your training runs. Start slower than you think you should, then gradually build up the pace, especially in the latter part of your training runs.

Farmers Carry: This segment showed room for improvement; a potential 27-second gain could be achieved with some focused training. Here’s how to polish that segment:

• Strength Training: Incorporate compound lifts like deadlifts and squats, which will help build overall strength and grip for the Farmers Carry.
• Carries in Training: Practice the Farmers Carry specifically. Use heavier weights than your competition load and build time under tension. Aim for 100-200m carries for 3-5 sets with a rest period in between.
• Grip Strength Work: Include exercises targeting grip strength, like towel hangs, plate pinches, or using a grip trainer.
• Form Corrections: Focus on your posture during the Farmers Carry; keep your shoulders back and chest up to maintain stability and minimize fatigue.

Race Strategies:

In terms of race day strategies, consider the following:

• Warm-Up: Ensure a comprehensive warm-up that includes mobility work and light dynamic exercises to prepare your body for the race.
• Pacing: Start strong but smart. Don't get too excited at the beginning. Maintain a controlled pace for the first two running segments to save energy for the latter stages.
• Transitions: Practice smooth transitions in training so you can execute them with confidence on race day. This will help reduce the Roxzone time.
• Nutrition: Ensure you're well-fueled before the race and consider carrying a small energy gel or snack during the event to maintain energy levels.

Conclusion:

Brad and Carter, you both have the potential to elevate your Hyrox game significantly. The next races are just around the corner, with HYROX Perth and Cigna Healthcare HYROX Hong Kong on the horizon. Use this feedback to sharpen your training focus and approach these events with the mindset that every second counts. Remember, “You are your only limit.” 💪

Keep pushing your boundaries, and don’t shy away from the hard work. You’re already doing great—just think about how much greater you can be! As you tackle your training, remember to enjoy the process. After all, if you’re not having fun, what’s the point? Let’s crush it at Perth and Hong Kong!

Now go out there, lift heavy, run fast, and show them what you’re made of! The Rox-Coach believes in you! 💥🏆