Jake Ross, Ryan Stanhope Hyrox Result

Overall Performance:

Jake and Ryan, you both took on the challenge of the Hyrox Doubles Men category like true warriors. With an overall time of 01:20:14, you ranked 768th out of 1355 athletes, landing in the top 56%. In your age group (25-29), you secured 259th, which puts you in the top 63% of 408 competitors. That’s not too shabby, boys! You both definitely have the potential to climb higher in the ranks as you sharpen your skills.

Now, let’s talk about your pacing. Jake, your total running time of 43:39 was 02:07 faster than average, which suggests you have a strong runner profile. However, your pacing during the race was a bit of a rollercoaster. You began strong with a quick first lap at 04:23, but then your running segments started to slow down, especially in the final laps. Remember, it’s not just about speed; it’s about maintaining that speed over the entire race. This means we need to work on your endurance and strength to keep your pace consistent.

Ryan, you supported Jake well through the race, and together you demonstrated solid teamwork. Your strengths in certain segments show that you both have complementary skills, which is key for a doubles team. Overall, you’ve set a solid foundation. Now, let’s take a closer look at the segments and how they played out.

Segments & Race Analysis:

Now, let’s break down the race segments. Your performance in various segments provides insights into where you excelled and where there's room for improvement. Here’s the quick overview:

• Running 1: A strong start at 04:23, but this was a bit too fast, landing you in the 37th percentile. It’s essential to find a balance here; you don’t want to burn too much energy too early!
• Ski Erg: At 03:58, you performed just about average in this segment, placing you in the 49th percentile. This shows your technique is solid, but there’s room for fine-tuning.
• Sled Push: This was a significant challenge, clocking in at 01:20, which is notably slower, landing you in the 8th percentile. We need to address this head-on!
• Sled Pull: Here, Ryan, you did better than average with 03:42, putting you in the 76th percentile. This is a strong point; let’s leverage this strength.
• Wall Balls: An area needing attention at 05:21, which is 91st percentile. This segment cost you time, especially when you consider the potential improvement of over a minute!
• Roxzone: Your transition time was 09:20, which is slower than average by 02:05. Improving this will boost your overall performance significantly.

In sum, you both have solid strengths, but certain segments are dragging you down. It’s time to focus on those weaknesses and transform them into strengths.

Segments to Improve:

Here’s the nitty-gritty on the segments that need your attention:

• Wall Balls:
  • Current Time: 05:21
  • Target Time: 04:20
  • Potential Improvement: 01:01 (Focus: 76%)

  Wall balls are a killer when it comes to endurance and strength. You need to practice your technique to maximize efficiency. Focus on:

  • Drills: Incorporate wall ball drills into your weekly training; aim for sets of 15-20 reps with quick rest intervals.
  • Technique: Work on the squat depth and the explosiveness of your throw. The higher you throw, the less you have to squat, and that's time saved!
  • Strength Training: Include front squats and overhead presses in your routine to build overall strength.
• Sled Push:
  • Current Time: 01:20
  • Target Time: 01:01
  • Potential Improvement: 00:19 (Focus: 23%)

  The sled push is all about raw power. Let’s pump some iron! Focus on:

  • Drills: Implement sled pushes in your training weekly. Start with lighter weights and gradually increase as your form improves. Aim for longer distances.
  • Strength Training: Squats and deadlifts will help build the necessary strength for this segment. Focus on heavy lifts with lower reps.
  • Form Corrections: Ensure to keep your core tight and drive through your legs to maximize power output.

By focusing 76% of your training on wall balls and 23% on the sled push, you’re going to see some real gains. Remember, every rep counts, and it's all about transforming weaknesses into strengths!

Race Strategies:

Now that you know where to improve, let’s talk strategies for your next races. Here are a few key points to keep in mind:

• Pacing Strategy: Start strong but not too fast. Aim for a consistent pace, especially in the early running segments. Maintain your breath and keep your heart rate under control!
• Transitions: Use your Roxzone wisely. Practice seamless transitions between exercises. The faster you can move from one segment to another, the less total time you’ll have.
• Team Communication: Keep communicating with each other during the race. If one of you is struggling, the other can pick up the slack. Teamwork makes the dream work!

Keep in mind the Hyrox motto: “The only easy day was yesterday.” Embrace the grind, and you’ll see progress! 💪

Conclusion:

Jake and Ryan, you both have laid a solid foundation in your Hyrox journey. With targeted training and a focus on improving your wall balls and sled push, you'll be primed for success at the next races:

• HYROX Perth: September 5-6, 2025
• Cigna Healthcare HYROX Hong Kong: July 26, 2025

As you prepare, remember to stay positive and keep pushing your limits. “It’s not about being the best. It’s about being better than you were yesterday.” Embrace the process, and let the competition feel your fire! 🔥

Now, go crush it out there, and remember: the weights won’t lift themselves, and those wall balls aren’t going to throw themselves either! Keep pushing, keep grinding, and let’s turn those weaknesses into strengths. I’m here to help you unlock your full potential. You got this! Go get ‘em! 🏆

Your Rox-Coach is always here, ready to help you supercharge your Hyrox journey!