Jack Edwards, Nick Edwards Hyrox Result

Overall Performance:

Jack and Nick, you both put in an impressive effort at the 2025 Sydney Hyrox race! Finishing with an overall time of 01:21:44 places you in the top 59% of 1,355 athletes, and 265th in your age group—solid work! Your total running time of 46:31 is exactly on average, which hints that you’ve got a balanced approach to both strength and running. However, your pacing, especially in the latter running segments, showed that you started strong but may have fatigued a bit towards the end. This is common when you push hard initially but need to find that sweet spot of maintaining energy throughout the race. Remember, it’s not just about how fast you go; it’s about how well you can sustain that speed! 💪

Segments & Race Analysis:

Analyzing your race segments, you had some standout moments, particularly in your first run lap, where you clocked in at 05:14—just slightly above the average. Your performance on the Ski Erg and Sled Push, however, needs attention. The Ski Erg at 03:47 was 19 seconds faster than average, showing a solid upper body strength. But the Sled Push, coming in at 01:13, was a staggering 38 seconds slower than average. It’s like you were trying to push a car instead of a sled! 🛻

Your running segments showed consistent pacing, but the last running segment (Running 8) was notably slower at 07:39, which suggests you may have hit a wall. This was a significant loss of time compared to your average, indicating a potential area for improvement in endurance. Overall, you performed well in the Hyrox format, but it’s clear that certain segments need work, especially strength-based ones.

Segments to Improve:

• Sandbag Lunges: Current Time: 04:42 (Potential Improvement: 00:55)
• Total Running: Current Time: 46:31 (Potential Improvement: 00:47)
• Wall Balls: Current Time: 05:07 (Potential Improvement: 00:42)

Focusing on the Sandbag Lunges, which accounted for a 38% focus during training, there's a clear opportunity for improvement. Your current time of 04:42 can be trimmed significantly with specific drills. Incorporate the following into your training routine:

• Weighted Lunges: Use a barbell or kettlebell for additional resistance. Aim for 3 sets of 10 reps, focusing on form—keep your knees behind your toes and your back straight. This will enhance your strength and stability.
• Dynamic Lunges: Include walking lunges in your warm-up, gradually increasing the pace. This mimics the movement pattern of the competition.
• Sandbag Carries: Perform 3 rounds of 30m carries, alternating between shoulder and overhead position, to build grip and core strength.

Your total running time is another area to focus on. While you're right on average, we want to shave those seconds off. Aim for a 32% focus on improving running endurance. Here are some strategies:

• Interval Training: Incorporate high-intensity interval runs (HIIT) into your routine—30 seconds of sprinting followed by 90 seconds of walking. Repeat for 20-30 minutes.
• Long Runs: Schedule a weekly long run, gradually increasing your distance. This builds aerobic capacity and stamina.
• Tempo Runs: Aim for one tempo run a week, where you run at a challenging pace for a sustained period. This helps in enhancing your lactate threshold.

Lastly, your Wall Balls time can be improved significantly. With a focus of 29% during training, consider the following:

• Wall Ball Drills: Incorporate sets of 15-20 reps, focusing on explosive power. Work on your squat depth and the speed of your throw to the wall.
• Strength Training: Add squats and thrusters to your routine to build the necessary leg and core strength.
• Technique Work: Film yourself doing wall balls to check your form. Often, it’s the little things that slow you down!

Race Strategies:

During your next race, it’s essential to implement some strategies to maximize your performance. Start with pacing: aim to maintain a consistent speed throughout the race. A strong start is great, but if you blow up in the last few segments, it's like running a marathon and then forgetting where the finish line is! 🏃‍♂️💨

Also, focus on transitions. The Roxzone time of 09:02 indicates that there’s room for improvement in your transitions. Practice quick changes between exercises in training, aiming for efficiency. This can make a massive difference in overall time.

Don’t forget to hydrate and fuel properly. The right nutrition before and during the race can be the difference between feeling like a champion or a floppy pancake halfway through. 🍽️ Moreover, visualizing your race strategy beforehand can mentally prepare you to tackle each segment with confidence.

Conclusion:

Jack and Nick, as you gear up for your upcoming races in Perth and Hong Kong, remember to focus on the improvements we discussed. Consistency is key, and with the right mindset, you can turn these weaknesses into strengths. “It’s not about the legs you have; it’s about the heart you bring!”

Keep pushing your limits, and remember: every workout is a step closer to your goals. Train hard, recover harder, and let’s get you both on that podium! You got this! And remember, if you're ever feeling down, just think about how many calories you're burning while struggling through those wall balls—no one can take that away from you! 💥

Stay motivated, and let’s crush those next races! I’m here to help you every step of the way!

Your Rox-Coach