Andrew Johnson, Glynn Pearman Hyrox Result

Overall Performance:

Andrew Johnson and Glynn Pearman, great job in the 2025 Sydney HYROX competition! You both finished strong, securing an overall rank of 804 out of 1355 athletes, which puts you in the top 59%. In your age group (45-49), you landed in the top 44%, ranking 25th out of 56 competitors. Your overall time of 01:21:40 is commendable, and it clearly shows your hard work and dedication leading up to this event. 💪

Now, let's talk about your pacing. Your total running time was 44:15, which is 02:16 faster than the average for your finish time. This indicates that you have a runner's profile, suggesting you have a solid endurance base. However, while you performed well in running, your performance in strength-oriented segments could use some improvement. In terms of pacing, the first running segment was a bit faster than average, while the subsequent runs showed some decline. It’s crucial to find that sweet spot where you’re fast but not burning out too quickly. Remember, “It’s not about being better than the competition; it’s about being better than you were yesterday.”

Segments & Race Analysis:

Analyzing your splits, it's evident that there were segments where you excelled and others where you could benefit from targeted training. Your first running lap was particularly impressive, clocking in at 04:48, which is 00:24 faster than average. However, as the race progressed, your running segments started to slow down, with your final running segment hitting 07:44, which is 01:21 slower than average. It seems like you might have started strong but lost a bit of steam as the race went on.

The Ski Erg and Sled Push segments were decent, but the Sled Pull and Burpees Broad Jump showed significant room for improvement. Specifically, your Burpees Broad Jump was 01:44 slower than average, placing you in the 98th percentile. This is a segment where you can focus on building both strength and explosiveness. The Roxzone segment also saw a slower transition time, indicating you may have taken more time between exercises or need to boost your overall fitness for quicker transitions. If you can improve in these areas, you’ll be well on your way to a much stronger performance. Remember, “Pain is temporary. Quitting lasts forever.”

Segments to Improve:

Now, let’s dive into the segments where you can really make gains:

• Burpees Broad Jump:
  • Current Time: 05:10
  • Potential Improvement: 01:47 (goal time: 03:23)
  • Focus During Training: 73%

  Improvement Strategy: This segment requires a combination of strength, coordination, and explosiveness. Incorporate plyometric exercises into your training. Drills like box jumps, broad jumps, and burpees with a focus on explosive speed can be beneficial. Aim for 3-4 sets of 5 repetitions of each exercise with a focus on maintaining form and increasing speed. Remember to practice transitioning smoothly from burpees to broad jumps to minimize time lost.

• Sandbag Lunges:
  • Current Time: 04:11
  • Potential Improvement: 00:26 (goal time: 03:45)
  • Focus During Training: 17%

  Improvement Strategy: For lunges, proper form is key to both efficiency and safety. Integrate weighted lunges into your routine, focusing on speed and stability. You can perform walking lunges with a sandbag or kettlebell for added resistance. Try to include 3 sets of 10-12 reps on each leg, ensuring you’re maintaining an upright torso and engaging your core throughout the movement.

Both these segments require not just strength but also cardiovascular endurance. Focus on compound movements that engage multiple muscle groups to improve overall fitness and performance. You want to be able to run strong post-exercise, so aim to integrate short runs after strength training to get your body accustomed to working hard in compromised scenarios. 

Race Strategies:

As you prepare for your next competitions, here are some race strategies to consider:

• Pacing Strategy: Start strong but keep a steady pace. Pay attention to your heart rate and perceived exertion early in the race. It’s better to finish strong than to start fast and fade out. Think of it like a marathon, not a sprint!
• Transition Training: Work on your transitions during training. Set up mini-cycles that mimic race conditions, where you incorporate quick transitions from one exercise to another. This will help you reduce time in the Roxzone significantly. 
• Nutrition & Hydration: Ensure you're well-fueled before the race. A good mix of carbs and proteins the night before and proper hydration can make a huge difference. Think of your body like a high-performance vehicle; you wouldn't run a Ferrari on empty, right?
• Mindset: Keep a positive outlook throughout the race. Utilize mantras or motivational quotes to keep your spirits up, like “I am not stopping until I reach my goal.”

Conclusion:

Andrew and Glynn, your performance in the 2025 Sydney HYROX competition has provided valuable insights into your strengths and areas for improvement. With targeted training on your Burpees Broad Jump and Sandbag Lunges, alongside a focus on pacing and transition efficiency, you can elevate your performance in the next races. Remember, “Success is what happens after you have survived all your mistakes.”

Looking forward, you have the HYROX Perth races coming up on September 5-6, and the Cigna Healthcare HYROX Hong Kong on July 26. Use these insights to plan your training accordingly. You both have shown that you can improve with hard work and dedication. So gear up, hit the training hard, and let’s aim for even better results! The only limit is the one you set for yourself. Let’s crush it! 💥

And remember, if you’re not exhausted after a workout, you’re probably doing it wrong! Keep pushing your limits, and let's get ready for the next challenge. You got this! The Rox-Coach believes in you! 🏆