Gavin Fingleson, Rory Fingleson Hyrox Result

Overall Performance:

Gavin and Rory, congratulations on your performance at the 2025 Sydney Hyrox! Finishing with a time of 01:34:36 places you both in the top 71% overall and the top 73% in your age group. That’s solid work, especially in a field of 1355 athletes! 💪

Now, let's break down the performance. Your total running time of 51:21 was notably faster than the average, by 3 minutes and 38 seconds! This gives you a running profile that indicates you're more comfortable on the track than in the weight room—it's like you're a cheetah in a gym rat's body! However, this also suggests that you could benefit from developing your strength further to balance out your hybrid skill set. Your pacing throughout the race varied, with some segments where you obviously pushed hard and others where you may have eased back a bit too much. Let's dig deeper into those segments to see where you can really sharpen your performance.

Segments & Race Analysis:

Analyzing your race segments, we can see some clear patterns. Your first run was exceptional, clocking in at 4:39, which is a full 57 seconds faster than average. This indicates a strong start, but it’s crucial to avoid burning out too early. The subsequent runs showed a gradual increase in time, particularly Running 3 and Running 4, where you lost some steam, clocking in at 6:28 and 6:52 respectively. Remember, it’s not a sprint; it’s a marathon of sorts! You want to maintain a steady pace throughout.

The Sled Push stood out as an area where you could improve, finishing at 1:39, which is 27 seconds slower than average. This suggests a need to enhance your pushing technique or strength. Your Roxzone time was also significantly slower than average at 12:26, which points to potential inefficiencies in transitions and recovery. This time spent between zones needs refining. Overall, while your running performance is commendable, balancing that with increased strength training could elevate your game significantly.

Segments to Improve:

Now, let's zero in on the segments where the most improvement can happen! 📈

• Burpees Broad Jump (BBJ): Currently at 4:34, you're looking at a potential improvement of 28 seconds. This is the segment that needs the most focus during training, with 71% of your effort directed here. To enhance your BBJ performance:

• Technique Drills: Work on your burpee form—ensure you’re explosive when jumping and landing. Practice the BBJs in a circuit to build endurance and speed.
• Strength Training: Incorporate plyometric exercises, like box jumps and squat jumps, to improve your explosive power.
• Tabata Workouts: Perform 20 seconds of burpees followed by 10 seconds of rest for 8 rounds. This will build your cardiovascular endurance and strength simultaneously.
• Specific Circuit Training: Create a circuit that includes BBJs, push-ups, and squat jumps to enhance your overall performance and endurance.

By focusing on these areas, expect your BBJ time to drop significantly in no time! And remember: “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis.

Race Strategies:

As we approach your next races, here are some strategies to implement:

• Consistent Pacing: Aim for a more even pace across all runs. Start strong, but save some energy for the later segments. Consider using a heart rate monitor to maintain your effort level.
• Transition Efficiency: Work on your transitions between exercises. Practice moving quickly from one exercise to the next without losing momentum. Set up mock races where you practice transitions to build muscle memory.
• Focus on Recovery: During the Roxzone, focus on active recovery. Use that time to hydrate and mentally prepare for the next challenge. It’s not just about physical strength; mental strength counts too!

Remember, “It’s not whether you get knocked down, it’s whether you get up.” – Vince Lombardi. Each race is an opportunity to learn and improve!

Conclusion:

Gavin and Rory, as you prepare for your next races, like the Hyrox Perth in September and the Cigna Healthcare HYROX in Hong Kong, keep pushing those limits! Every drop of sweat is a step closer to your goals. Embrace the grind, because that’s where champions are born! And remember, there’s no “I” in team, but there’s definitely a “U” in “sweaty”! 🏆

Stay focused, stay strong, and keep smashing those goals. You guys have what it takes to elevate your performance and challenge yourselves further. I’m here to guide you through this journey; let’s go crush those next races together!

The Rox-Coach is here for you. Let's get to work! 💥