Brandon Lam, Fletcher Kenny Hyrox Result

Overall Performance:

Brandon and Fletcher, you two stormed through the 2025 Sydney Hyrox competition with a solid effort, finishing with an overall time of 01:24:34. This places you in the top 63% of a competitive field of 1354 athletes! Not too shabby for a couple of warriors in the 25-29 age group, landing you at 275 out of 409. Your results highlight some key strengths, particularly in the early running segments and the burpees broad jump, where you both performed quite well compared to the averages.

However, there’s always room for improvement, and that’s where I come in! Your total running time of 45:50 shows that you have a strong running profile, clocking in 02:19 faster than the average. But let’s not forget that Hyrox is a hybrid competition; it demands a well-rounded skill set. Your pacing indicates that you started strong but perhaps left some gas in the tank for the latter parts of the race. In particular, segments like the sled push and wall balls are areas where you can sharpen your skills and improve your overall performance.

Segments & Race Analysis:

During the race, you had a few standout moments, but also some segments that didn't live up to your potential. Here’s a breakdown:

• Running 1: You set a blistering pace at 04:17, which is 00:59 faster than average. This is impressive and shows you guys can start strong!
• Sled Push: Here’s where things got a bit rocky. At 01:23, you were 00:32 slower than average, placing in the 12th percentile. This is a key area that needs attention.
• Burpees Broad Jump: You crushed this segment with a time of 04:20, which was actually 00:43 slower than average but still ranks you in the 91st percentile. Great work here shows some serious potential!
• Wall Balls: At 05:29, you were 00:53 slower than average. This is another crucial segment where substantial gains can be made.
• Roxzone: Spending 10:11 in transition is a significant area for improvement, as it is 02:15 longer than average. A quicker transition can make or break your race time!

Segments to Improve:

Let’s drill down into a couple of segments where you can really enhance your performance:

• Wall Balls: Your potential improvement here is a whopping 00:56 (from 05:29 to 04:33). Focus on this segment for about 50% of your training effort.
• Drills: Incorporate 3 sets of 15-20 wall balls into your weekly routine. Focus on maintaining a consistent rhythm and using your legs to generate power.
• Technique: Ensure that you are catching the ball at your peak height to maintain momentum. Work on your squat depth to engage your legs more effectively.
• Compromise Running: Implement wall balls right before short, fast runs (e.g., 400m sprints) to simulate race conditions and improve your endurance.
• Burpees Broad Jump: You can shave off 00:46, bringing your time from 04:20 to 03:34. Target this segment for about 41% of your training focus.
• Drills: Incorporate burpees into your HIIT workouts, aiming for 5 sets of 10 reps, focusing on explosive movements.
• Technique: Work on landing softly to conserve energy, and practice your broad jump technique to make it more efficient.
• Compromise Running: After performing burpees, follow up with short runs to build the endurance required to transition smoothly back into running.

Race Strategies:

To improve your performance in future races, especially the upcoming events in Perth and Hong Kong, consider the following strategies:

• Pacing: Start strong but maintain a sustainable rhythm. It’s great to push hard initially, but be mindful of your energy reserves; your performance can dip if you don’t balance intensity with endurance.
• Transition Training: Focus on your Roxzone time in training; practice quick changes between exercises. Set up mock transitions, where you switch from one exercise to another with minimal downtime.
• Partner Coordination: In a doubles event, communicate effectively with Fletcher to ensure smooth transitions and share the load during the more challenging segments.
• Mindset: Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Use this mindset to fuel your motivation during training and races.

Conclusion:

Brandon and Fletcher, your performance in Sydney was commendable but don’t let that be the ceiling—let it be the floor for your future improvements! You’ve got some exciting races coming up, and with focused training on those wall balls and burpees broad jumps, you can elevate your performance to even greater heights. Remember, it’s not just about finishing; it’s about smashing your own limits! 💪

And as you prepare for your next challenges, keep this in mind: “You are never too old to set another goal or to dream a new dream.” So get out there, train hard, and let’s see you conquer Perth and Hong Kong! And as always, if you can’t find the motivation, just remember: The only bad workout is the one that didn’t happen. Now go crush it! 💥🏆

Keep pushing, champions! This is The Rox-Coach, signing off. See you in the gym! 🏋️‍♂️