Corey Rawlings, Mitch Jarvis Hyrox Result

Overall Performance:

Corey and Mitch, you both tackled the 2025 Sydney Hyrox competition with grit and determination, finishing with an overall time of 01:19:30, landing you in the top 55% of 1355 athletes! That’s not too shabby! You navigated through a challenging course and came out with some solid performances in various segments. However, there’s always room for improvement, and the great news is you’re in the perfect mindset to capitalize on that.

In terms of pacing, your total running time of 41:23 was significantly faster than the average by 03:55, highlighting a strong runner profile. This indicates that you both have a solid base of endurance, but we need to work on enhancing your strength to match that running prowess. This means we’ll be focusing on building up those power moves while also fine-tuning your running efficiency during transitions. Remember, just like they say, "You can't outrun a bad diet, but you can definitely outrun your competition!"

Segments & Race Analysis:

Let’s break down the segments a bit. You both had some strong running splits, particularly in the first segment where you clocked in at 04:25—a solid time, but it was 40 seconds faster than average. It seems like you started strong but then hit a bit of a wall as the race progressed. Your running pace gradually increased in time across the segments, particularly in Running 4 (05:12) and Running 8 (06:56), which indicates that you may have started too fast and then struggled to maintain that intensity later on.

On the strength side, your Sled Push (01:53) and Sled Pull (03:49) were decent, but you can do better here, especially since these are key strength components of Hyrox. The Burpees Broad Jump was also a segment where you could improve, as it took you 03:48, which was slower than the average. The Roxzone time of 09:15 was a bit sluggish, suggesting that transitions need to be more efficient.

Segments to Improve:

Now, let’s focus on the segments that need some love:

• Sandbag Lunges: You spent 04:17 here; we’re aiming to get that down to 03:39. That’s a potential improvement of 38 seconds! This segment should be a focus during training—let’s put 26% of your effort here. Incorporate heavy lunges into your routine, and consider doing them in a circuit format to build endurance while focusing on proper form. Try to keep your core tight and your chest up. Remember, it's not about how fast you go, it’s about how well you go fast!
• Burpees Broad Jump: 03:48 isn’t going to cut it if you want to climb the ranks. We’re targeting a 32-second improvement down to 03:16! This should be 22% of your training focus. Work on your explosive power—try plyometric drills like box jumps and broad jumps during your sessions. Also, practice burpees at the end of your runs to simulate race conditions.
• Sled Pull: Currently at 03:49, we want to bring that down to 03:21. That’s a 28-second improvement, so let’s allocate 19% of your training efforts here. Use heavier weights and shorter distances in your sled pulls to build that strength and speed. Focus on engaging your core and driving your legs to maximize efficiency.
• Rowing: This segment took you 04:53, and we’re looking for a 20-second improvement to 04:33. This segment should have a 14% focus in your training. Incorporate interval rowing sessions, focusing on maintaining a consistent stroke rate while building your endurance. Remember, it’s all about the power in your legs and the efficiency of your stroke!
• Farmers Carry: At 02:01, we’re aiming for a time of 01:43—an 18-second improvement. This should be 12% of your training focus. Incorporate heavier carries and work on your grip strength. Farmers carries are great for building overall strength, so try to do them at the end of your workouts when you’re fatigued to simulate race conditions.

Race Strategies:

As you move forward, let’s think about the race strategies to implement during the next competitions:

• Start Strong but Controlled: You started well but faded towards the end. Aim for a pace that feels sustainable. Focus on maintaining your effort level throughout the race rather than sprinting out of the gate. Think of it as a marathon, not a sprint—unless you’re talking about the last 100 meters where you should definitely give it all you’ve got!
• Efficient Transitions: Work on making your transitions quicker. This means practicing moving between exercises fluidly and minimizing downtime. Perhaps consider timing your transitions in training to see where you can shave off precious seconds.
• Mindset Matters: Keep a positive mindset during the race. Visualize yourself succeeding in each segment before you hit it. Remember, "The only thing more contagious than a good attitude is a bad one." Keep the vibes high!

Conclusion:

Corey and Mitch, as you gear up for the upcoming races in Perth and Hong Kong, remember that every second counts and every workout is an opportunity to get better. Focus on your strengths while addressing those segments that need some extra love. You've both proven you have the running chops, now let's add that muscle to match!

Remember what Goggins says: “You are not going to die. You’re going to keep going. You’re going to keep pushing.” Embrace the grind, and know that every ounce of effort you put in now will pay off when you step onto that starting line again. Know your limits, then push them. Keep your eyes on the prize—let’s crush those next races! 💪

And hey, remember, in Hyrox, the only thing heavier than your weights should be your determination. Let’s make it happen, team! The Rox-Coach is here cheering you on every step of the way! 💥🏆