Finn Carey, Gary Barrett Hyrox Result

Overall Performance:

Finn and Gary, you both showcased some solid effort in the 2025 HYROX Doubles competition in Sydney! With an overall finish time of 01:22:38, you landed in the top 60% of a whopping 1355 athletes, which is no small feat! This performance places you at rank 818 overall and 268 in your age group—definitely something to be proud of! 💪

Looking at your total running time of 43:24, you were notably faster than the average by about 3 minutes and 46 seconds. This indicates that you both possess more of a runner profile, which means your strength training should become a priority moving forward. It's like being a gazelle in a field of hippos; you can run fast, but you’ve got to lift heavy to keep up with the rest of the pack! 🦒

In terms of pacing, your initial running segments were pretty solid, albeit a bit conservative compared to your best potential. Starting strong is important, but don't let the fear of the unknown hold you back! In the words of David Goggins, "You are not going to die, you’re just going to be uncomfortable." Embrace that discomfort and push your limits! 🏃‍♂️💥

Segments & Race Analysis:

Now, let’s dive into the details. Your splits reveal a solid performance but also highlight areas for improvement. The running segments were well within reasonable ranges, especially your best lap at 05:04. However, the sled push and pull segments were significantly slower than average—these are the areas that can either make or break your race time. Remember, it's not just about how fast you can run; it’s about how fast you can recover and get back to running!

Additionally, the roxzone time of 10:37 was slower than average by almost 3 minutes. This indicates that transitions and overall fitness are areas to focus on in training. Think of it as a pit stop in a race; if you take too long, it could cost you dearly! 🏎️

Segments to Improve:

• Wall Balls - This segment showed significant room for improvement. You clocked in at 06:11 compared to the average of 04:27. By focusing 65% of your training on this, you could potentially shave off 01:44 from your time. Here’s a focused plan:
• Incorporate high-rep wall ball workouts into your routine. Aim for sets of 20-30 reps with minimal rest.
• Focus on form: Ensure you're using your legs to generate power, not just your arms. It’s all about the squat and the explosive movement upwards!
• Consider interval training where you alternate between wall balls and a short sprint to mimic race conditions.
• Burpees Broad Jump (BBJ) - This segment needs a 14% focus for improvement. You finished at 03:50, but could aim for 03:27. Here’s how:
• Practice the BBJ in a circuit with other explosive movements like box jumps to enhance both strength and cardiovascular endurance.
• Work on your burpee form to ensure efficiency—every second counts! Be quick but don’t rush; find that sweet spot between speed and quality.
• Rowing - You were at 04:57, and with 11% focus, you can aim for 04:38. Suggestions include:
• Incorporate rowing intervals into your training—alternate between high intensity and moderate pace to build both power and endurance.
• Focus on your technique; ensure your stroke is powerful but not overly exerting. Think of it as a dance rather than a battle!

Race Strategies:

To maximize your performance in future races, consider the following strategies:

• Practice Transitions: Use your training sessions to simulate race conditions, focusing on transitions between exercises. A well-oiled machine moves faster, and you want to be that machine!
• Set Pace Goals: During your runs, practice pacing strategies. Starting strong but controlled can help maintain energy levels throughout the race. Utilize your strong running profile to your advantage!
• Mindset is Key: Stay mentally strong. Remember, every workout is a step closer to your goals. As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training, and that freedom will show on race day!

Conclusion:

Finn, Gary, you’ve laid a solid foundation with your performance at this race, and there’s a clear path ahead to elevate your game! Your next races in Perth and Hong Kong are the perfect opportunities to implement these strategies and see real improvement. Embrace the grind, and remember, every rep, every set, and every drop of sweat is a step closer to greatness. 🏆

Keep pushing, keep training hard, and let the fire within you burn brighter than any excuse! The only thing standing between you and your goals is the story you keep telling yourself. Change that story, and you’ll change your life! Stay motivated, and let’s crush those next races!

Let’s get after it, champions! The Rox-Coach is here to help you every step of the way! 💪