Jacob Hkeik, Matthew Schnelle Hyrox Result

Overall Performance:

Jacob and Matthew, you both hustled hard in the 2025 Sydney HYROX race, finishing with an overall time of 01:34:40, which puts you in the top 71% of competitors. That’s a solid achievement amidst 1355 athletes! Your rank in the 30-34 age group landed you at 258, keeping you in the top 73% of 350 athletes. Not too shabby at all! 💪

Looking at your total running time of 48:50, which is 6:17 faster than the average for your finish time, it seems that you’ve got a solid running profile. However, your performance suggests that while you’re both strong runners, there are some areas that need a little more attention on the strength side of things. The pacing strategy was a bit of a rollercoaster; Jacob, you started strong with a best running lap of 04:31, but it seems like the energy dipped a bit in the latter segments. Remember, it’s all about maintaining that balance between speed and strength! 🏃‍♂️💥

Segments & Race Analysis:

Jacob and Matthew, let’s break down the race segments. You started with a bang in Running 1 at 04:31, which was a full minute faster than average. That shows you’ve got the speed to hang with the pack! However, as you transitioned to the Ski Erg and the subsequent running segments, the pacing got a bit slower, especially in Running 4 and 5, where you both dipped around 06:04 and 06:21 respectively.

Overall, the first half of the race was where you shined, but the latter half showed signs of fatigue — something we can definitely work on! The Roxzone time of 12:14 indicates that there were moments of extended rest or slower transitions, which can be improved. Remember, transitions are just as important as the exercises themselves; they can make or break your overall time!

Segments to Improve:

Now, let’s dive into the segments where there’s room to grow:

• Burpees Broad Jump (BBJ): You clocked in at 05:30, which is 01:24 slower than the average. This is a significant time to shave off, and with 45% of your focus during training, we can turn this segment into a strength. Work on explosive power and endurance with drills such as:
• • Weighted Jump Squats: Build power in your legs.
• • Broad Jump Drill: Focus on distance and technique.
• • High-Intensity Interval Training (HIIT): Incorporate burpee variations into your sprint workouts.
• Wall Balls: At 06:09, you were 01:03 off the average. This segment requires both strength and endurance. Aim for 34% of your training focus here with these drills:
• • Plyometric Wall Ball Throws: Build explosive strength.
• • Partner Wall Ball Toss: Increase the weight to build strength.
• • EMOM (Every Minute on the Minute) Sets: Do a set number of wall balls every minute for stamina.
• Sandbag Lunges: Coming in at 04:56, you can improve by 00:27, so let’s focus 14% of your training here. To enhance your performance:
• • Weighted Lunges: Increase the weight gradually to build strength.
• • Walking Lunges with a Twist: Incorporate rotation to engage your core.
• • Form Corrections: Focus on knee tracking and depth for maximum effectiveness.

Improving these segments will not only enhance your overall performance but also give you that extra edge in the competition. Remember, “It’s not about the destination; it’s about the journey.” – Be relentless in your training!

Race Strategies:

When racing, it’s crucial to have a strategy that plays to both of your strengths. Here are some tactical approaches to consider:

• Start Strong, but Steady: Jacob, you’ve proven you can start fast, but try to maintain a steady pace after that initial burst. Aim to be around 05:00 for the second running segment to keep that energy flowing.
• Utilize Transitions: Focus on minimizing the time spent in the Roxzone. Practice quick transitions in your training — think of them as mini-races. You want to be in and out faster than a kid in a candy store!
• Communication is Key: In doubles, make sure you’re communicating with each other about pacing, especially during the strength segments. If one of you feels strong, the other can take a breather before the next run.
• Visualize Success: Before the race, visualize each segment and how you want to perform. Mental preparation is just as vital as physical preparation.

Conclusion:

Jacob and Matthew, you’ve laid a solid foundation in your performance at the Sydney HYROX. Keep pushing that boundary! With the upcoming races in Perth and Hong Kong, you have ample opportunity to implement these strategies and improvements. Train hard, stay focused, and remember that every lap is a chance to get better!

“You’ll never know your limits until you push yourself to them.” Now, let’s get ready to crush it in Perth! Make sure you bring those explosive wall balls and lunges into your routine — you’ll thank yourselves later! And hey, remember: no one ever drowned in sweat! 💦

Stay hungry, stay humble, and keep the grind alive! You got this! From the Rox-Coach, let’s unleash your full potential! 🏆