David Morrison, Lewis Macgregor Hyrox Result

Overall Performance:

David and Lewis, you both put in a solid effort at the 2025 Sydney Hyrox competition! Finishing with an overall time of 01:25:12 puts you in the top 64% of a very competitive field of 1355 athletes. In your age group, you ranked 278 out of 408, which is a commendable effort, showing that you’re definitely in the game but there’s room to climb higher! 💪

Your total running time was 48:10, which was 21 seconds faster than the average for your finish time, indicating a stronger running profile. This suggests that you both have solid cardiovascular endurance, but we need to focus on those strength segments to match your running prowess. Your pacing was a bit inconsistent; while you had a great opening lap, some of the later segments saw a dip in speed. Think of it this way: if running were a relationship, you started off with a spark, but then let it dwindle as the race went on. Don’t let that happen again! 🔥

Segments & Race Analysis:

Looking at your performance across the segments, it’s clear that you excelled on the ski erg with a solid showing, placing you at the 75th percentile. However, the sled push was a major hurdle, landing you in the 3rd percentile. Ouch! That’s like showing up to a potluck with just a bag of chips. The sled pull was your saving grace this time, ranking at the 96th percentile, which is impressive, but it also indicates a discrepancy in your overall strength training. You need to make sure that both strength and endurance are balanced, like a well-cooked steak: juicy and tender but not falling apart! 🥩

Looking at your running splits, Running 1 started strong at 5:13, but Running 3 and Running 5 saw some slower times compared to your best lap. This suggests either fatigue or a pacing issue. You want to finish strong, not like you’re dragging your feet through mud. Let’s dig deeper into the segments where you can make the most improvements and turn those weaknesses into strengths!

Segments to Improve:

• Wall Balls: Current Time: 06:01 | Potential Improvement: 01:26 (Target: 04:35) | Focus during training: 42%
• Sled Pull: Current Time: 04:50 | Potential Improvement: 01:11 (Target: 03:39) | Focus during training: 34%
• Total Running Time: Current Time: 48:10 | Potential Improvement: 00:47 (Target: 47:23) | Focus during training: 23%

Starting with the Wall Balls, this segment had the largest potential for improvement. To tackle this, you’ll want to focus on technique and endurance in your training. Here’s what I suggest:

• Drills: Incorporate high-rep wall ball sets into your workouts, aiming for sets of 20-30 reps with minimal rest. Focus on engaging your core and maintaining good form throughout.
• Form Corrections: Ensure you’re squatting deep enough to engage your legs and using your hips to drive the ball upward. Think explosive power — like you're trying to launch it to the moon! 🏆
• Training Routine: Schedule a dedicated wall ball day each week, and pair it with strength movements like squats and lunges to build the necessary leg strength.

Next up, the Sled Pull. This segment showed a lot of potential for improvement but also indicates a need for more strength training:

• Drills: Get comfortable with sled pulls by incorporating them into your routine. Start with lighter weights and focus on form and speed, gradually increasing the load.
• Strength Training: Add deadlifts and rows to your strength regimen to build the necessary back and leg strength for pulling. Remember, it’s not just about how much you can lift; it’s also about how you lift it!
• Technique Focus: Work on your grip and body positioning. Keep your core tight and your back straight. You want to feel like a freight train, not a derailed cart!

Finally, let’s address the Total Running Time. While you’re faster than average, there’s still room for improvement:

• Drills: Incorporate interval training into your runs to improve speed. For instance, alternate between sprinting for 1 minute and jogging for 2 minutes.
• Endurance Runs: Aim for one long, steady run per week to build your base. This will help with endurance, especially in the latter parts of the race when fatigue sets in.
• Pacing Strategy: Focus on negative splits, where you aim to run the second half of your race faster than the first. This will help ensure that you finish strong instead of feeling like you’re running in slow motion. Remember, slow and steady might win the race, but fast and consistent takes the podium! 😄

Race Strategies:

During the race, it’s crucial to adopt a smart strategy:

• Pacing: Start strong but not too fast. Consider breaking the race into manageable segments and set pace targets for each segment.
• Transitions: Work on your transitions between segments. The Roxzone time of 08:46 indicates that there’s room for improvement. Minimize downtime by practicing quick changes between exercises in training.
• Nutrition: Fuel your body properly before and during the race. Stay hydrated and consider energy gels or chews during the running segments to maintain your energy levels.
• Mindset: Keep a positive mental attitude throughout the race. Remember Goggins’ mantra: “Stay hard!” When the going gets tough, remember why you’re doing this and push through the pain!

Conclusion:

David and Lewis, you have the potential to climb higher in your next races! With some focused training, you can turn your weaknesses into strengths and improve your overall standings. Your next races at HYROX Perth in September and Cigna Healthcare HYROX Hong Kong in July are perfect opportunities to implement these strategies and show off your hard-earned gains. 🏆

Keep pushing, stay disciplined, and remember: "The only easy day was yesterday!" You’re both capable of greatness, so let’s get to work and make it happen! 💥

Let’s transform those segments and prepare for the podium! I’m here to help you every step of the way. Keep that fire burning!🔥

Your Rox-Coach is here to supercharge your performance!