Jason Hanns, Nicklaus Lichtenberger Hyrox Result

Overall Performance:

Jason and Nicklaus, first off, let’s take a moment to appreciate your effort in the 2025 Sydney Hyrox doubles competition. Finishing with an overall time of 01:27:41 places you in the top 67% of 1355 competitors and 63% in your age group—solid work! You've got the heart of lions, and just like Jocko would say, "Discipline equals freedom." Now, looking at your pacing, it appears you both started strong but may have overstretched in the first running segment, which was notably faster than average. This can be a double-edged sword; while it felt great to kick off like a racehorse, it may have cost some stamina later in the race. With a total running time of 47:35, you are definitely leaning towards a running profile, but there’s room to build strength—especially in segments like the Sled Push and Sandbag Lunges, where your performance was below average. The goal now is to turn those potential weaknesses into strengths. Remember, "You can't hurt me," as Goggins would say. Let’s dig into the details!

Segments & Race Analysis:

Breaking down your race, it’s clear that your running segments showed promise, particularly the first lap where you clocked in at 04:32, a commendable effort! However, your pacing in the subsequent runs—especially Running 5 and 6—indicates fatigue settling in, which is typical when you start fast. The average competitor in your category had a total running time that was quicker. Your splits suggest that while you're a strong runner, the strength-based exercises are where you need to focus your training—especially since you’re losing precious seconds in the Sled Push (01:23) and Sandbag Lunges (05:10) compared to your peers. The Roxzone, where you spent 09:56, was also slower than average, indicating that transitions need to be tightened up. Less time hanging out between exercises means more time crushing it on the course. “Every second counts,” right? The goal here is to streamline your transitions and work on your strength to perform better under fatigue.

Segments to Improve:

• Sandbag Lunges: Current Time: 05:10 | Target: 04:08 | Potential Improvement: 01:02 | Focus during training: 56%
  Improvement Strategy: To tackle this, incorporate heavy lunges into your routine. Start with bodyweight lunges, then progress to weighted lunges with a sandbag or dumbbells. Aim for 3 sets of 10-12 reps, focusing on form—keep your chest up and core tight. Add in some explosive movements like box jumps to enhance the power in your legs. Practice these in circuit format to simulate race conditions, and don’t forget dynamic stretches before your workouts to prevent injuries. Remember, "It’s not about being the best. It’s about being better than you were yesterday."
• Burpees Broad Jump: Current Time: 04:17 | Target: 03:45 | Potential Improvement: 00:32 | Focus during training: 29%
  Improvement Strategy: Burpees are the love-hate relationship of fitness. To improve this segment, focus on explosive strength. Incorporate drills that combine broad jumps with burpees; you can do this as a superset. For example, do 10 burpees followed by 5 broad jumps, resting for a minute, and repeating for 4-5 rounds. Aim for quality over quantity, making sure each jump is powerful and your form is on point. This will help you build stamina and explosiveness, keeping you light and fast on your feet. “You can’t cheat the grind; it knows how much you’ve invested.”

Race Strategies:

• Pacing Strategy: Start strong, but not too strong. You don’t want to burn out. Aim to hit your target pace after the first lap. It’s okay to push a little, but be mindful of not going overboard.
• Transition Smoothness: Practice your transitions in training. Have a buddy time you as you switch from running to the next exercise. The goal is to be a well-oiled machine—quick and efficient.
• Strength Focus: In the weeks leading up to your next race, prioritize strength training. Focus on compound lifts and functional movements that mimic the Hyrox challenges.
• Recovery and Nutrition: Don’t overlook recovery! Make sure you’re fueling your body with the right nutrients post-race and in your training days. Hydration is crucial as well. "You can’t pour from an empty cup," so fill it up!

Conclusion:

Jason and Nicklaus, the path to success is paved with sweat and grit. Your upcoming races in Perth and Hong Kong offer the perfect opportunity to implement these strategies and see significant improvement. You’ve got the foundation; now it’s about fine-tuning those details. Remember, every second matters in Hyrox, and with the right focus, you can turn potential weaknesses into unbeatable strengths. So, let’s get after it! You’ve got this, and the only way is forward. “When you think you can’t, you’ve got to remember why you started.” 💪🏆

Get ready to crush it in Perth on September 5-6 and Hong Kong on July 26—your best performances are yet to come! Keep pushing those limits, and let’s show them what you’re made of. The Rox-Coach is here for you every step of the way! 💥