Anthony Youssef, Jack Farrell Hodgetts Hyrox Result

Overall Performance:

Anthony and Jack, first of all, congratulations on your performance at the 2025 Sydney Hyrox event! Finishing with an overall time of 01:28:30 puts you both in the top 68% of a competitive field of 1355 athletes. That’s impressive! You’ve shown that hard work pays off, especially by ranking 108th in your age group of 16-24. Now, let’s dig into the nitty-gritty of your race performance to identify strengths and areas for improvement.

Your total running time of 39:34 is notably faster than average by 10:40, indicating that you both have a strong runner profile. However, this means there’s a need to balance that with strength training. The best running lap of 04:00 shows you have speed, but we need to ensure that speed translates into all segments of the race. The key takeaway here is that while you’re strong on the run, there’s room to enhance your strength performance. You’re not just competing against the clock; you’re training to conquer every obstacle, and that’s where the real fun begins! 🏆

Segments & Race Analysis:

Now, let’s break down the segments of your performance in this race. The splits indicate a mix of strengths and areas that need attention. Here’s a quick overview:

• Running 1: A solid start at 04:38, but it’s a bit slower compared to the average. You might have started a bit too conservatively, which can be a double-edged sword. You want to find that sweet spot where you’re not burning out early, but also not wasting valuable seconds.
• Running 2: A slower time of 06:40 suggests a potential dip in energy or focus. This is where you might have lost some momentum, so let’s look into pacing strategies for future races.
• Running 3: Your best lap at 04:00 shows you can turn on the jets when needed. Use this as motivation to push through the tougher segments.
• Sled Pull and Farmers Carry: Both of these segments show potential for improvement. The Sled Pull at 04:36 and Farmers Carry at 02:24 indicate that while endurance is there, raw strength needs some work.
• Sandbag Lunges: This segment was tough at 07:17. It’s a bit of a killer, but there’s a lot of room for improvement here. Let’s turn that into a strength!
• Roxzone: The time of 11:20 is a bit slower than average, which suggests more time was spent transitioning. We need to work on that overall fitness to minimize downtime.

Segments to Improve:

Focusing on your weaker segments can yield significant improvements. Here’s what to target:

• Sandbag Lunges:
  • Current Time: 07:17
  • Goal Time: 04:10
  • Potential Improvement: 03:07 (Focus during training: 38%)
  • Training Strategy: Incorporate lunging variations into your strength routine. Weighted reverse and walking lunges can help build the necessary strength and endurance. Aim for 3 sets of 10-15 reps with increasing weight.
• Wall Balls:
  • Current Time: 06:57
  • Goal Time: 04:46
  • Potential Improvement: 02:11 (Focus during training: 26%)
  • Training Strategy: Focus on explosive power with wall ball shots. Combine with squats to improve strength. Aim for sets of 20-30 reps, and include plyometric exercises like jump squats.
• Burpees Broad Jump (BBJ):
  • Current Time: 05:08
  • Goal Time: 03:47
  • Potential Improvement: 01:21 (Focus during training: 16%)
  • Training Strategy: Practice BBJs in a circuit format with minimal rest. This will build endurance and efficiency. Include agility drills to improve your speed and transition.
• Sled Pull:
  • Current Time: 04:36
  • Goal Time: 03:51
  • Potential Improvement: 00:45 (Focus during training: 9%)
  • Training Strategy: Increase sled pull sessions with varied weights. Include heavy resistance band pulls to develop pulling strength.
• Farmers Carry:
  • Current Time: 02:24
  • Goal Time: 01:54
  • Potential Improvement: 00:30 (Focus during training: 6%)
  • Training Strategy: Incorporate longer distance carries with heavier weights. Aim for 4 sets of 50-100 meters, focusing on maintaining posture and grip strength.

Race Strategies:

For your next race, consider implementing these strategies:

• Pacing: Start the race at a controlled pace. Allow yourself to build momentum through the first few runs, so you don’t burn out early. Use the first run as a warm-up to find your rhythm.
• Transition Efficiency: Work on minimizing downtime between segments. Practice quick transitions during training to make them second nature during races. Think of it as a relay, where every second counts!
• Nutrition and Hydration: Ensure you’re fueling properly before and during the race. A well-timed snack or energy gel can make a world of difference in your performance.
• Mental Focus: Keep your mind in the game. Use positive self-talk and visualization techniques during training to prepare for race day pressure. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa (and also David Goggins, in spirit). 🥊

Conclusion:

Anthony and Jack, you both have demonstrated that you’re ready to take on the Hyrox world! Your current performance shows a solid foundation with plenty of room to grow. As you prepare for your next races in Perth and Hong Kong, make sure to focus on the segments we've highlighted. Remember, every workout is an opportunity to turn weaknesses into strengths. You’ve got this!

Keep pushing your limits, stay consistent with your training, and remember to have fun along the way. “The pain you feel today will be the strength you feel tomorrow.” 💪 Let's make your next race one to remember!

For your next races, plan ahead, stay focused, and remember to keep that competitive spirit alive! You’re not just athletes; you’re warriors on a mission. Keep grinding, and let’s crush it at the next Hyrox event! 💥

Yours in strength and endurance,

The Rox-Coach