Ethan Gavin, Jack Player Hyrox Result

Overall Performance:

Hey Ethan and Jack! First off, congratulations on your performance in the 2025 Sydney Hyrox—an impressive overall time of 01:19:18, placing you both in the top 55% of 1355 athletes and 98th in your age group. That’s nothing to sneeze at! You’ve shown a solid foundation in your fitness journey, but there's always room to level up. Based on your splits, Ethan, you have a bit of a runner's profile, with your total running time clocking in 02:21 faster than the average. Jack, you both complement each other well; you’ve got the strength and endurance to push each other through those tough segments. Just remember: “If it doesn’t challenge you, it doesn’t change you.” So, let’s challenge you both to push harder!

Segments & Race Analysis:

Now, let’s break down the race. Your pacing strategy seemed a bit off in the initial segments. Ethan, starting with a killer lap time of 04:19 is impressive, but that gave you a 34th percentile rank, which suggests it might have been a sprint too far. You need to find that sweet spot between a strong start and maintaining endurance. The second running segment at 04:40 shows a slight dip, indicating a potential energy management issue. Both of you lost time in the transitions, which is an area to focus on, as the roxzone time of 09:08 is nearly two minutes slower than average. That’s a lot of time you could shave off by simply being more efficient! Remember, the race starts before you cross the finish line.

Segments to Improve:

• Burpees Broad Jump (BBJ): You clocked in at 03:53, which is 34 seconds slower than the average. With a potential improvement of 39 seconds, this segment deserves 41% of your focus during training. Try to incorporate more explosive movements into your routine, like box jumps and plyometric drills. Work on the technique to ensure a smooth transition from burpees to jumps. Aim for shorter rest periods between sets to simulate race conditions.
• Farmers Carry: At 02:09, you’re 27 seconds slower than average. This segment deserves 28% of your training focus. To improve, incorporate heavier carries in your training. Use kettlebells or dumbbells, and practice walking longer distances with them. Keep your core tight and your posture upright to mitigate fatigue. Consider adding grip-strengthening exercises like towel hangs or farmer walks with a twist.
• Sandbag Lunges: You finished at 03:56, 19 seconds off the average. This segment needs 20% of your focus in training. To enhance your performance here, increase your lunge workout frequency. Add variations like walking lunges or reverse lunges with a sandbag. Focus on maintaining proper form; your back should be straight, and knees shouldn’t go beyond your toes. Incorporate mobility work to improve your flexibility, allowing for deeper, more powerful lunges.

Race Strategies:

During the race, communication and pacing are key, especially in a doubles format. Consider the following strategies:

• Start Strong, but Steady: With a fast opener like Ethan, ensure Jack is ready to maintain that pace without burning out too early. Use the first segment to gauge the competition and adjust accordingly.
• Transition Like a Boss: Practice your transitions. Aim to minimize downtime between exercises. Use visual cues to signal when to switch roles, and keep the momentum going. Remember, every second counts!
• Hydration & Nutrition: Make sure to hydrate properly before the race and consider light snacks during your transitions to keep your energy levels up. A well-fueled athlete is an unstoppable athlete!
• Stay Positive: Support each other with positive affirmations. When one of you feels fatigue setting in, the other needs to be the cheerleader. “You’re not tired; you’re just getting started!” 💪

Conclusion:

Great job, Ethan and Jack! The Sydney race showcased your potential, and with focused training, you can definitely improve your times. Your next races are just around the corner: HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26. Use these events as opportunities to apply what you’ve learned from this analysis. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”

Now, go out there and crush your training! The finish line is just the beginning of the next challenge. If you need me, I’m here to help you get through it—together, we’ll make it happen. And remember, if running was easy, it would be called ‘sitting’! Keep that fire alive! 🔥🏆

Keep pushing your limits, and let’s show them what Hyrox athletes are made of! - The Rox-Coach