Simon Walsh, Brandon Diaz Hyrox Result

Overall Performance:

Simon Walsh and Brandon Diaz, you faced the challenge head-on in the 2025 HYROX Doubles competition, and you came out with a solid overall time of 01:22:59. This places you in the top 61% of the 1355 athletes, with a rank of 214 in your age group of 30-34. Not too shabby, but let's make that “not too shabby” become “absolutely outstanding” in your next races! 💪

Your total running time of 43:55 was a remarkable improvement, showing a whopping -03:21 compared to the average for your finish time. This suggests you possess a solid running profile, making you lean more towards being a runner rather than a strength athlete. However, you’ve got some work to do to truly balance out your performance—like a well-rounded protein shake! 🥤

Looking at your pacing, you came out strong with an impressive first lap of 04:25, but it looks like you may have started a bit too fast, as your subsequent running laps began to slow down. Remember, it’s a marathon, not a sprint—unless you’re sprinting in a marathon, in which case, best of luck! Just kidding; a well-strategized pacing will serve you well in future races.

Segments & Race Analysis:

Now, let’s break down the race into segments. Your performance across the board was commendable, but there were a few segments that left some room for improvement.

• Running 1: A blistering pace at 04:25 had you leading the charge, but you lost steam in Running 2 and beyond.
• Wall Balls: This was a major segment where time slipped away, with a finish of 05:49—about a minute and fifteen seconds longer than average. Not ideal, especially considering how much time was spent here.
• Burpees Broad Jump: You took quite a bit of time with a split of 04:39, which is significantly slower than the average. This segment needs some serious attention.
• Roxzone: At 09:39, your time was over two minutes longer than average. This indicates that transitions are an area where you can gain significant time.

In summary, you showed great potential, but the segments indicate a need for a more balanced approach to running and strength exercises. More importantly, you need to work on your transitions to save precious seconds. They say time is money, but in Hyrox, time is your ticket to glory! 🏆

Segments to Improve:

Let’s dive into the three segments with the most potential for improvement:

• Wall Balls: Currently at 05:49, with potential improvement up to 04:29 (aiming for a 01:20 reduction). This segment should take up about 47% of your focus during training.
• Burpees Broad Jump: Your current time is 04:39, which can be improved to 03:29 (a potential improvement of 01:10). Focus on this segment should be around 41%.
• Sandbag Lunges: At 04:08, with a target to bring it down to 03:51. This segment should receive about 10% of your training focus.

To turn these segments into strengths, consider the following targeted training strategies:

• Wall Balls: Incorporate high-rep, low-weight wall ball workouts into your routine. Focus on consistency and maintaining a steady pace. Consider doing Tabata-style workouts to build endurance, with 20 seconds of max effort followed by 10 seconds of rest, repeating for 8 rounds.
• Burpees Broad Jump: Work on explosive power. Add plyometric exercises such as box jumps and broad jumps to your routine. Practice the burpee form regularly—focus on transitioning quickly from the ground to the jump. You want to be as smooth as a jazz musician on a Friday night!
• Sandbag Lunges: Increase your strength by incorporating varied lunge drills—front lunges, reverse lunges, and lateral lunges. Combine this with core strengthening exercises to improve stability and balance. A strong core will help you withstand the fatigue during the race.

As for your transitions, the Roxzone time indicates you may be taking too much time between segments. Set a goal to minimize downtime and incorporate short, high-intensity circuits between your training sessions to improve this area. Quick transitions can be the difference between glory and a footnote in history! 💥

Race Strategies:

Before you hit the ground running, let’s talk race strategies. Here are a few key points to consider:

• Pacing: Start strong but controlled. Aim for a pace that allows you to maintain consistency throughout the race. Use your first segment to gauge your energy levels and adjust accordingly.
• Transitions: Practice your transitions in training. Simulate race conditions and work on moving from one exercise to the next as quickly and efficiently as possible. Use visual markers to help you remember where to go next—think of it as a treasure map for performance! 🗺️
• Nutrition: Hydration and nutrition are key in the days leading up to the race. Ensure you’re fueling your body with the right nutrients to maximize energy levels. Don't forget to eat like a champion—after all, your body is a temple, not a fast-food joint!
• Mindset: Channel that inner David Goggins! Embrace the discomfort and remember that every rep counts. Visualize crossing the finish line strong. Your mind is a powerful tool—use it to push through any barriers!

Conclusion:

Simon and Brandon, your performance in the 2025 Sydney Hyrox Doubles was commendable, but there’s room to grow. With the upcoming races in your sights, including HYROX Perth and Cigna Healthcare HYROX Hong Kong, you have a chance to take your training and performance to the next level. Remember, you’re not just racing against others; you’re racing against your past self. Keep pushing, keep striving, and let’s turn those weaknesses into strengths!

As you move forward, remember: “The only easy day was yesterday.” Every workout is a step closer to your goal. Let’s smash those training sessions and come out stronger than ever! And don’t forget, if anyone asks how you did in Sydney, just tell them: “I crushed it… and then some!”

Keep grinding, keep hustling, and let’s make your next race an even bigger success! You got this! 💪

- The Rox-Coach