James Forsyth, Vidyut Shetty Hyrox Result

Overall Performance:

James Forsyth and Vidyut Shetty, you two tackled the 2025 Sydney Hyrox competition with some serious grit and determination, finishing in a solid overall time of 01:22:57, landing you at rank 827 out of 1354 athletes. That's no small feat! You’re right in the mix, hitting the top 61% overall and 55% in your age group of 40-44. Now, let’s talk about your running profile. With a total running time of 44:41, which is 2:33 faster than average, it's clear you both have a runner's edge. However, your pacing indicates opportunities for improvement in the strength segments. You have the potential to be a hybrid athlete, but right now, the strength segments are holding you back. Remember, "You can't climb the ladder of success with your hands in your pockets." Keep that focus sharp, and let's break it down!

Segments & Race Analysis:

Let's dive into the specifics. You both performed well in the running segments, with your pacing being quite consistent. The best running lap of 05:00 shows you can maintain a competitive speed, but a closer look at your splits reveals some areas needing attention. The first running segment was a bit on the fast side, which is great; however, the later running segments saw a decline in pace, particularly running 5 and running 8, where you lost time compared to the average. This indicates that while you have the speed, the fatigue from strength segments is impacting your running performance later in the race.

On the strength exercises, things got a bit tricky. The sled push and sled pull were two segments where the average performance was significantly faster, indicating a need for targeted strength training. Your Roxzone time was also slower than average, showing that transitions were either too long or you were too fatigued. Improving your overall fitness and transition speed will be key to shaving off valuable seconds in future races. "Pain is temporary. Quitting lasts forever." Let’s harness that pain into something productive!

Segments to Improve:

Now, let’s pinpoint the segments that could use some finesse:

• Sandbag Lunges: 04:30 (potential improvement: 00:40, target: 03:50). Focus during training: 47%
• Farmers Carry: 02:06 (potential improvement: 00:19, target: 01:47). Focus during training: 22%
• Wall Balls: 04:44 (potential improvement: 00:17, target: 04:27). Focus during training: 20%

For the Sandbag Lunges, here's the game plan: incorporate a mix of weighted lunges and explosive movements into your routine. Try doing 4 sets of 10-15 reps of weighted lunges, paired with 30-second sprints to simulate the fatigue you’ll encounter in the race. As you progress, increase the weight and focus on maintaining form. Don’t forget, proper hip and knee alignment is crucial here! You want to be strong and stable, not wobbling like a newborn giraffe.

For the Farmers Carry, it’s all about grip strength and core stability. Practice carrying heavy kettlebells or dumbbells for distance, focusing on maintaining a strong posture. Aim for 4-5 sets of 40-60 meters at a challenging weight. You can also incorporate deadlifts into your routine to build that foundational strength. Remember, “Strength does not come from physical capacity. It comes from an indomitable will.”

For the Wall Balls, work on your squat depth and explosive power. Perform wall ball shots at a lower height to ensure you can maintain form and increase the number of reps. Incorporate plyometric exercises like jump squats and box jumps into your routine. Aim for 3-4 sets of 10-15 reps, focusing on the explosiveness of the movement. This will help you maintain speed and efficiency when fatigue sets in. “If it doesn’t challenge you, it won’t change you.”

Race Strategies:

During the race, pacing is paramount. Focus on a consistent pace during the running segments, especially in the early laps. You started strong, but maintaining that throughout will prevent fatigue from impacting your strength segments. Consider adopting a negative split strategy: run the first half slightly slower and pick up the pace in the second half to manage your energy better through the strength segments. Additionally, practice your transitions in training. The quicker you can shift from one exercise to the next, the more time you’ll save. "The only way to achieve the impossible is to believe it is possible." Keep that mindset! 💪

Conclusion:

In conclusion, James and Vidyut, you both have a solid foundation to build upon. Keep refining your strengths and focus on those segments that need improvement. The next races are just around the corner, and they’re perfect opportunities to apply what you’ve learned here:

• HYROX Perth: 2025-09-05
• HYROX Perth: 2025-09-06
• Cigna Healthcare HYROX Hong Kong: 2025-07-26

With a little grit, determination, and the right training strategies, you can elevate your performance to new heights! "Stay hard!" Remember, it’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward. Keep pushing, and let’s get ready to crush it in Perth and Hong Kong! The Rox-Coach is here for you every step of the way. Let’s go! 💥🏆