Don Jayakody, Sohan Gunasekera Hyrox Result

Overall Performance:

Don Jayakody and Sohan Gunasekera, you both put on a solid performance at the 2025 Sydney Hyrox competition! With an overall finish of 1:30:43, you landed in the top 69% of 1355 athletes, and 36th in your age group—just a few spots shy of the top tier! 💪

Your total running time of 49:28 is impressively fast—2:23 under the average for your finish time! This indicates you have a strong runner profile, which is an asset. You both kicked off strong with a best running lap of 5:28, showing that your pacing was right on point at the start. However, as the race progressed, there were some noticeable fluctuations in your running times, particularly in the later segments. That’s where we need to focus on some strategies to regain that momentum.

Segments & Race Analysis:

Breaking down your segments, it’s clear that you excelled in the Ski Erg and Rowing, where you ranked in the 87th and 96th percentiles respectively. Your Ski Erg time of 4:19 shows you have a great upper body engine, and your Rowing score of 5:12 is also commendable. However, the Sled Push (1:36) and Wall Balls (3:56) showed less than stellar performance, sitting in the 36th and 37th percentiles. This indicates a need to bolster your strength training. The Roxzone also stood out, with a time of 12:45—3:57 longer than average, suggesting room for improvement in transitions and overall fitness. 🏆

The pacing strategy also showed some inconsistencies. Starting with a strong 5:28 is great, but the subsequent runs seem to have slowed down too much, particularly running 4 (5:53) and running 5 (5:59), where you lost some time compared to the average. This inconsistency suggests some fatigue or pacing issues that need to be addressed.

Segments to Improve:

Now, let's identify the segments where you can focus your training efforts:

• Sled Push: At 1:36, this segment needs the most attention, ranked in the 36th percentile. This is a classic strength-endurance challenge that can be a game-changer in your overall performance.
• Wall Balls: Your time of 3:56 puts you in the 37th percentile. Improving this will not only enhance your total time but also your overall fitness.
• Roxzone Transition Time: A time of 12:45 indicates that you spent too long transitioning between exercises. This can often be improved just with better conditioning and practice.

For rowing, I see potential improvement of 22 seconds (from 5:12 to 4:50). This segment should be the focus for 56% of your training time. Here’s a detailed improvement plan:

• Rowing Drills: Focus on interval training on the rowing machine. Aim for 30 seconds of max effort followed by 1 minute of rest, repeated for 20 minutes. This will build both endurance and power.
• Strength Training: Incorporate deadlifts and kettlebell swings to build the posterior chain, which is crucial for rowing efficiency.
• Technique Work: Dedicate time to perfecting your rowing form. Focus on the catch and drive phases, as efficiency will lead to better times.

For the Sled Push, include heavy sled drags and pushes into your routine, focusing on maintaining a steady pace without compromising form. Aim for 3 sets of 30 meters with 1-2 minutes of rest between sets. For Wall Balls, practice should consist of high repetitions in a short time frame—try 3 sets of 15-20 reps with a focus on explosiveness.

Finally, for the Roxzone, work on your overall fitness with circuit training that mimics Hyrox transitions. Set up a mini-circuit that involves 5 different exercises (like burpees, kettlebell swings, and box jumps) with minimal rest between each. This will train your body to transition quickly from one movement to the next without losing steam.

Race Strategies:

During your next race, consider these strategies to optimize your performance:

• Pacing Plan: Start strong, but maintain a sustainable pace. Aim to keep your second and third running segments close to your first lap time. Avoid burning out early.
• Transition Practice: In training, simulate race conditions. Practice moving from one exercise to another as quickly as possible. Small, high-intensity sessions can help refine this skill.
• Hydration and Nutrition: Don’t underestimate the power of hydration and nutrition before and during the race. Fuel your body effectively to prevent fatigue.

Conclusion:

Don and Sohan, you’ve made a commendable start in the Hyrox arena! With a few tweaks in your training and race strategies, you can climb even higher in the ranks. Remember, every segment can be improved, and the journey is just as important as the destination. “What defines us is how well we rise after falling.” – David Goggins. 💥

Next up, you have the HYROX Perth events in September and the Cigna Healthcare HYROX Hong Kong race in July. Use the insights from this analysis to prepare effectively. Stay focused and keep pushing your limits. If anyone asks, just tell them you’re training to be the next Hyrox superhero! 🦸‍♂️

Keep grinding, and I’ll be here to guide you through it all! Remember, “You are your only limit.” Let’s crush those next races! 💪

Yours in fitness,

The Rox-Coach