Daniel Worden, Brendon Gordon Hyrox Result

Overall Performance:

Daniel and Brendon, first off, congrats on completing the 2025 Sydney Hyrox! Finishing in the top 65% overall and top 57% in your age group is no small feat! Your overall time of 01:26:00 is commendable, and it shows that you both have the grit and determination to tackle this challenging race format.

Now, looking at your performance, it's clear that you both have a solid base, but there are areas where you can sharpen your edge. Daniel, your total running time of 48:27 is 39 seconds faster than the average, which suggests a stronger running profile. However, Brendon, your running time was more aligned with the average pace, indicating a hybrid profile that may benefit from additional running training to match Daniel’s speed. Remember, in Hyrox, it's not just about how fast you run but how well you transition and perform those strength tasks too. You can think of it as a dance—sometimes you lead, sometimes you follow, but you both need to stay in sync! 💪

Pacing-wise, Daniel, you kicked off strong with your first running segment at 04:46, but there’s a slight dip in your pacing in later segments, which may indicate that you started a bit too fast or that fatigue set in early. Brendon, your pacing seems to be more consistent, but there’s room to tighten it up. Let’s get you both dialed in for your next challenges!

Segments & Race Analysis:

Breaking down the segments, Daniel, you hit a solid pace in the first run but gradually increased your time on subsequent segments. The Ski Erg and Sled Push show you’ve got the strength, but more efficiency could help shave off precious seconds. Brendon, your performance in segments like the Sled Push and Sled Pull are solid, but the running segments, especially the last one, have room for improvement. Your Roxzone time of 09:56 indicates that transitions were slower than average, suggesting that more focus here could enhance your overall performance. Transition time is like the time between sets at the gym—a chance to catch your breath, but don’t take too long! 💥

Segments to Improve:

Let’s dive into the segments where you both can improve the most:

• Running 8 (08:41 - +01:50 compared to average): This segment was your slowest, and it cost you both in overall time. Focus on endurance and pacing during your runs.
• Roxzone (09:56 - +01:50 compared to average): Slower transitions can derail your momentum. Work on getting in and out of exercises quickly.
• Sandbag Lunges (03:47 - -00:18 compared to average): While you performed better than many, form and speed can still be enhanced here.

Potential Improvement for Running Total: 00:33 (From 48:27 to 47:54), Focus during training: 84%.

Training Strategies:

Here’s how you can turn these segments into strengths:

• Running 8:
  • Incorporate longer runs at a steady pace once a week to build endurance—aim for a 10-12 km run, maintaining a conversational pace.
  • Intervals: Incorporate 400m repeats at a pace 10-15 seconds faster than your goal race pace. Rest for 90 seconds in between.
  • Longer tempo runs: Once every two weeks, run for 20-30 minutes at a pace that’s challenging but sustainable. This helps with pacing strategies.
• Roxzone:
  • Practice transitions during training. Set a timer and work on getting in and out of exercises, focusing on minimal rest.
  • Include circuit training in your routine that mimics the Hyrox transitions—set up stations with quick transitions to build efficiency.
• Sandbag Lunges:
  • Perfect your form. Use lighter weights and focus on technique before increasing the load.
  • Incorporate unilateral leg exercises like Bulgarian split squats to build strength and stability.
  • Try incorporating lunges into your running workouts—alternate between lunges and sprints to build strength endurance.

Race Strategies:

Now, let’s talk race strategies to implement for your next Hyrox:

• Pacing: Start strong but controlled. Aim to stay within your target pace for the first two runs, then allow yourself to push harder in the last two runs if you feel good.
• Transitions: Visualize your transitions before the race. Know where you’re going next and get your mind focused on moving fast. A smooth transition is like a well-oiled machine—keep it greased! 🏆
• Nutrition: Fuel properly before the race. High-carb meals leading up to the event can help with energy levels. Don’t forget your hydration strategy, especially in the Sydney heat!

Conclusion:

Daniel and Brendon, the road to improvement is paved with sweat and grit! Your next races, HYROX Perth, are right around the corner, and it’s time to take these insights and make them your new mantra. Embrace the grind, push each other, and remember, “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. Every race is a chance to learn and grow, and you’ve got what it takes to step up your game! 💪

Keep the fire burning, and let’s crush it together! Your next challenge awaits, and I’ll be right here to help you every step of the way. Remember, “It’s not about the destination; it’s about the journey!”

See you at the next race, legends!

— The Rox-Coach