James Kennedy, Nick Gittoes Hyrox Result

Overall Performance:

James Kennedy and Nick Gittoes, you guys put in a solid effort at the 2025 Sydney Hyrox race, finishing with an overall time of 01:25:57, which places you in the top 65% of 1355 athletes. Not too shabby! In your age group (30-34), you ranked 233rd out of 350, showcasing your competitive spirit. However, there’s always room for improvement, and we’re here to find those opportunities!

Now, looking at your pacing, it seems like you both started a bit too fast—the first running segment came in at 04:32, which is a whole 52 seconds faster than average. While it felt great to take off like a rocket, that kind of pace can lead to burnout later in the race. Remember, it's not a sprint; it's a Hyrox! This indicates a stronger running profile, but it also means you need to balance that with more strength training to avoid falling behind in the strength segments.

Your total running time of 50:25 is +01:24 compared to the average, suggesting that while you have a solid runner’s engine, you might need to amp up your strength to keep up with those hybrid demands. Let’s dig deeper and identify those strengths and areas for improvement so we can crush the next races! 💪

Segments & Race Analysis:

In analyzing the race segments, you had a mix of strong performances and areas that left room for improvement. The standout segment was your first running lap—kudos to you for pushing hard there! However, as the race progressed, the times began to drift slightly, especially towards the latter segments. The following segments could use a little more love:

• Ski Erg: 03:44 (16 Percentile Rank) - Could benefit from a stronger focus on technique and endurance.
• Sled Push: 01:25 (15 Percentile Rank) - It seems you struggled here; let’s get you stronger!
• Rowing: 04:09 (18 Percentile Rank) - This is an area where you can definitely improve your efficiency.
• Farmers Carry: 02:10 (95 Percentile Rank) - A strong segment, but there's still room for improvement.
• Roxzone: 09:49 (91 Percentile Rank) - Transition times suggest you may have rested a bit longer than needed.

In summary, while your running segments show promise, it’s clear that the strength segments are where you need to focus your training efforts. Let's turn those weaknesses into strengths!

Segments to Improve:

Now, let’s break down the segments where there’s the most potential for improvement:

• Total Running: Current Time: 50:25 | Potential Improvement: 02:31 (Goal Time: 47:54) | Focus during training: 88%
• Farmers Carry: Current Time: 02:10 | Potential Improvement: 00:19 (Goal Time: 01:51) | Focus during training: 11%

Let’s tackle these one by one:

Total Running Improvement Strategy:

To shave off that 2:31 from your total running time, you’ll want to implement a structured running plan that includes:

• Interval Training: Incorporate shorter, high-intensity intervals (30sec to 1min) followed by rest. Aim for 6-8 rounds at a fast pace. This will build your speed and stamina.
• Long Runs: Once a week, increase your distance gradually. Aim for at least one run per week that’s 20-30% longer than your typical distance, maintaining a steady, conversational pace.
• Tempo Runs: These should be at a pace that’s comfortably hard. Start at 20 minutes and build up to 45 minutes. This will help you get used to running at a faster pace for longer.
• Strength Training for Runners: Add in exercises like squats, lunges, and deadlifts to build leg strength that translates to better running efficiency.

Farmers Carry Improvement Strategy:

To improve your Farmers Carry time by 19 seconds, focus on the following:

• Grip Strength Training: Use heavy dumbbells or kettlebells and walk for distance. Aim for 3 sets of 40-60 meters, resting 1-2 minutes between sets.
• Core Stability: Incorporate planks and hanging leg raises to enhance your overall core stability, which is crucial during carries.
• Functional Strength Drills: Perform carries with varying weights—light for speed, heavy for strength—to adjust your body to different scenarios during the race.
• Proper Form: Focus on keeping your shoulders back and your core engaged while carrying. This will help you maintain speed without burning out too quickly.

Race Strategies:

Now, let’s talk strategy! Here are some actionable tips for your next race:

• Pacing: Start at a sustainable pace. Your first run segment should feel easy. Save the kick for the later stages of the race!
• Transition Time: Work on your transitions. Plan in advance how you’ll move from one exercise to the next to minimize downtime. A smooth transition can save valuable seconds.
• Breathing Techniques: Use controlled breathing during strength segments. It helps in maintaining your energy levels and can improve performance.
• Visualize Success: Before the race, visualize each segment. Picture yourself performing well. This mental preparation can help you stay focused and motivated.

Conclusion:

James and Nick, you’ve got a solid foundation to build on for your upcoming races, and you’ve already shown you can perform well under pressure. The next stops on your Hyrox journey are the HYROX Perth races in September and Cigna Healthcare HYROX Hong Kong in July. With the right focus on your running and strength, there's no reason you can't break personal records in those events!

Remember, “You can’t hurt me”—so embrace the discomfort and keep pushing! The only thing standing between you and your goal is the story you keep telling yourself. Let’s rewrite that story together! 💥

Now go out there and crush it! You’ve got this! The Rox-Coach is here to support you every step of the way! 🏆