James Cannam, Jon Shally Hyrox Result

Overall Performance:

James and Jon, first off, congratulations on finishing strong in the 2025 Sydney Hyrox doubles! Your overall time of 01:23:23 puts you in the top 62% of 1355 athletes, and 75th in your age group is nothing to sneeze at. That’s like showing up to a pizza party and realizing you brought the best dip—everyone loves you! 🍕

Now, let's get real for a moment. Your total running time of 45:47 is 01:39 faster than average, which puts you in a solid runner profile. Your best running lap of 04:42 shows you’ve got the speed. But we still need to tighten up some areas to really bring out the beast in you. Pacing looks decent overall, but there’s always room for improvement. You want to be that athlete who can push through the barriers, not just glide by them.

Segments & Race Analysis:

Analyzing your race segments, it’s clear that you have strengths, particularly in the running segments. Your first run split of 04:42 is impressive, but then there's a noticeable shift in pacing in the later runs, especially with that last running segment clocking in at 07:30. It's like you started with a turbo boost and then stalled out at a red light! 🚦

Looking at the other segments, you performed exceptionally well on the Ski Erg and Burpees Broad Jump. These segments showcase your cardio endurance and explosive power, but the Sled Push and Sled Pull need work. If these segments were a movie, they'd be the ones no one wants to watch again. Let’s change that narrative. The Roxzone time of 09:06 shows you took a bit longer than average. We want to tighten that up to ensure you're transitioning smoothly between exercises—think of it as the “fast lane” in a Hyrox race!

Segments to Improve:

Let’s break down where you can shave some time off and amplify your performance:

• Burpees Broad Jump: Current Time: 04:02
  Potential Improvement: 00:33 (Target time: 03:29)
  Focus during training: 35%
  Training Strategy: Incorporate high-intensity interval training (HIIT) focusing on explosive movements. Practice Burpees with a broad jump at the end, aiming for speed rather than just completion. Aim for 5 sets of 10 reps, resting 1 minute between sets. You can also do plyometric drills to enhance power. Remember, take your time... just kidding, speed it up!
• Wall Balls: Current Time: 04:59
  Potential Improvement: 00:30 (Target time: 04:29)
  Focus during training: 32%
  Training Strategy: Work on your squat depth and wall ball technique. Do sets of 20 reps, focusing on smooth transitions and quick recovery. Pair this with core stability exercises like planks and Russian twists to build the foundation. And hey, remember: the wall won’t throw the ball back, so make it your best friend!
• Sandbag Lunges: Current Time: 04:07
  Potential Improvement: 00:16 (Target time: 03:51)
  Focus during training: 17%
  Training Strategy: Improve your lunge strength and balance. Incorporate weighted lunges into your routine and focus on form. Use a heavier sandbag and aim for 3 sets of 12 lunges per leg. Also, consider adding some unilateral exercises to improve stability. Remember, it’s not just about getting up; it’s about getting up with style!

Race Strategies:

Here are some actionable race strategies to consider for your next Hyrox:

• Pacing: Start strong, but don’t let the adrenaline carry you away. Your first running segment should be slightly faster than your average pace, but not so fast that you're gasping for air by the third segment. Find that sweet spot where you can maintain your speed without burning out early! Think of it as a marathon, not a sprint—unless you’re being chased by a bear, then sprint!
• Transition Efficiency: Focus on reducing your Roxzone time. Practice quick transitions during training sessions; this can be as simple as timing yourself between finishing a segment and starting the next. Your goal is to move like a well-oiled machine, not a rusty old bicycle!
• Segment Focus: During the race, remind each other of your strengths. Use your running prowess to push through the tougher segments. If one of you feels fatigued, the other can motivate and push through. Teamwork makes the dream work, right? 💪

Conclusion:

James and Jon, finish strong and keep that momentum going into your next races! With the HYROX Perth coming up in September and the Cigna Healthcare HYROX Hong Kong race in July, you have ample opportunity to apply what you’ve learned and improve your performance. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”

Stay focused, stay motivated, and keep pushing your limits. Your potential is sky-high. And if you ever think of quitting, just remember: the only bad workout is the one you didn’t do! Now, get out there and crush it! 🏆

Stay fierce, stay dedicated, and keep hustling—this is The Rox-Coach, signing off! 💥