Daniel Sheedy, James Vyver Hyrox Result

Overall Performance:

Daniel and James, you both put in a solid effort at the 2025 HYROX Sydney event! Finishing with an overall time of 01:23:02 places you in the top 61% of 1355 athletes and 28th in your age group, which is commendable. Your total running time of 46:12 was actually faster than the average, indicating that you both possess a strong running profile. 💪

However, there’s always room for improvement! While you both showed great strength in running, the segments that tested your strength, particularly the Sled Push and Sled Pull, didn’t quite keep pace with your running capabilities. This highlights a hybrid athlete profile where we need to bolster your strength training to match your impressive running speed. Remember, as David Goggins says, "You are stopping you, you are giving up instead of getting hard." It’s time to get hard and level up your strength segments!

Segments & Race Analysis:

Looking at the race, your pacing was a bit on the conservative side during the running segments, especially in the last few laps. You both kicked off strong with Running 1, clocking in at 04:52, which is 25 seconds faster than average! However, the later runs slowed down, with Running 8 taking a significant hit at 07:37, which is over a minute longer than average. It seems you both might have started strong but hit a wall later in the race. This is a common scenario; just remember, "It's not about how hard you hit, but how hard you can get hit and keep moving forward." It’s time to strategize how to maintain that early momentum throughout the race.

Your performance in strength segments, especially the Sled Push and Sled Pull, was where things got a bit tough. The Sled Push at 01:18 was a staggering 34 seconds slower than the average, while the Sled Pull came in at 02:58, a 37-second deficit. These segments are crucial as they require both power and technique. You need to focus on building strength and power in these areas, as they will be pivotal for your overall time.

Segments to Improve:

Now let’s break down the segments where you both have the most potential for improvement:

• Wall Balls
  • Current Time: 05:06
  • Target Improvement: 00:37 (Goal: 04:29)
  • Focus during Training: 48%
• Sandbag Lunges
  • Current Time: 04:09
  • Target Improvement: 00:18 (Goal: 03:51)
  • Focus during Training: 23%

Wall Balls: To shave off those precious seconds, you need to focus on both technique and endurance. Incorporate high-rep wall ball workouts into your routine to build that muscle memory. Practice explosive squats paired with the wall balls to improve your power output. For example, try doing 3 sets of 15-20 wall balls, resting only 30 seconds in between sets. This will simulate the fatigue you'll feel during the race and help you push through it.

Sandbag Lunges: These can be taxing if not done correctly. To increase your speed, focus on your form and explosiveness. Try doing split lunges with a sandbag, aiming for 3 sets of 10-15 reps per leg, increasing the weight as you get stronger. Consider adding lunges into your warm-up routine to build that foundational strength and ensure you're comfortable under load.

Also, be sure to focus on your transitions—your roxzone time of 09:05 is 1:26 slower than average. This indicates that you are either resting too long or not moving efficiently between segments. Practice your transitions during training to minimize downtime. Remember, “The only easy day was yesterday.”

Race Strategies:

Going into the next races, here are some strategies to implement:

• Maintain your Pace: Start strong but don’t go all out in the first few laps. Hold back just enough to maintain a consistent pace throughout the running segments. Aim for even splits in your runs, and use your strength segments as recovery periods.
• Focus on Technique: The Sled Push and Pull are crucial. Ensure you’ve got the right form down; practice pushing and pulling heavier sleds in your training to increase your strength endurance.
• Mind the Transitions: Work on drills that mimic the transitions between running and strength segments. This will help you get used to the switch, keeping your heart rate up and minimizing downtime.
• Nutrition and Hydration: As race day approaches, focus on your nutrition and hydration strategies. Make sure you're fueling your body properly, as you can’t out-train bad nutrition!

Keep a positive mindset; remember, "Success isn’t owned, it’s leased. And rent is due every day." It’s all about the daily grind. 💥

Conclusion:

Daniel, James, you both have laid a solid foundation to build on. With some focused training on your identified segments, particularly Wall Balls and Sandbag Lunges, you can easily shave off valuable time. Your next races in Perth and Hong Kong are just around the corner. Use the time wisely, and remember, “The pain you feel today will be the strength you feel tomorrow.”

Get ready to crush it at HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26. Train hard and push your limits, and don’t forget to have fun with it! Let’s bring that energy to the next races and show everyone what you’re made of! 🏆

Keep grinding, stay focused, and remember: The Rox-Coach is here to support you every step of the way. You've got this! 💪