Jay Pepere, Brent Clarke Hyrox Result

Overall Performance:

Jay and Brent, you both crushed it out there! Finishing 775th overall and 23rd in your age group is no small feat, especially in a field of 1,355 competitors. Your overall time of 01:20:25 shows that you’ve got the heart and determination to tackle the Hyrox challenge. From the results, it seems like you both have a great foundation, but there are definitely areas where we can tighten things up. Your total running time of 44:07 was 1:45 faster than the average for your division, indicating that you have a stronger running profile. This is great news! However, it also suggests that we need to focus on building your strength to match that running prowess. Just remember: “The only thing more contagious than a good attitude is a bad one.” Let’s keep that energy high! 💪

Segments & Race Analysis:

Breaking down the race segments reveals some fascinating insights. Your pacing in the first segment (Running 1: 04:44) was great, clocking in faster than the average by 25 seconds, and it set a solid tone for your race. However, as we progressed, the running segments showed a slight decline in speed, with Running 5 (05:42) and Running 8 (06:53) indicating that fatigue was creeping in. This pattern suggests that while you start strong, maintaining that pace through to the end is a challenge. Your rowing segment did stand out as a relative weakness compared to the average, which is a perfect target for improvement. Let's address that and turn it into a strength! Remember, “Pain is just weakness leaving the body.”

Segments to Improve:

Now, let's dive into the segments that need some TLC. The rowing segment (04:53) is your best candidate for improvement. Here’s the breakdown:

• Potential Improvement: 00:19 (From 04:53 to 04:34)
• Focus during training: 38%

To enhance your rowing performance, consider implementing the following strategies:

• Technique Drills: Focus on your form. Use a mirror or record yourself to check your posture. Ensure you are engaging your core and using your legs effectively. A poor form can significantly slow you down.
• Interval Training: Incorporate high-intensity intervals on the rowing machine. Try 30 seconds of all-out effort followed by 30 seconds of rest, repeating for 10-15 minutes. This can help build your speed and endurance.
• Progressive Overload: Gradually increase the resistance on the rowing machine each week. Challenge yourself to hold a specific split time for longer durations.
• Cross-Training: Engage in activities that promote similar muscle groups—consider swimming or cycling to build endurance without the impact of running.
• Compromised Running Training: After rowing sessions, transition directly into running. This will mimic the fatigue you'll experience during the race and help you adapt to maintaining your pace under duress.

By concentrating on these techniques, you can shave off those precious seconds. Remember, “You don’t get what you wish for; you get what you work for.”

Race Strategies:

Next, let’s talk race strategies. To optimize your performance, consider the following:

• Pacing Plan: Start strong but not at your max in the first couple of running segments. Aim for a consistent pace that you can maintain throughout the race. This will help avoid the fatigue slump we saw in Running 5 and 8.
• Transition Efficiency: Work on your roxzone time, which was slower than average. Practice quick transitions between exercises during training. Set a timer and challenge each other to beat your previous times. Every second counts!
• Visualize Success: Spend some time visualizing your race day. Picture yourself executing perfect transitions, hitting your splits, and crossing that finish line strong. This mental prep can make a huge difference.
• Hydration and Nutrition: Ensure you’re properly fueled before and during the race. Hydration can significantly impact your performance, especially as the race progresses.

Remember, “It's not about how hard you hit; it's about how hard you can get hit and keep moving forward.”

Conclusion:

Jay and Brent, your performance at the 2025 Sydney Hyrox was commendable, but there’s so much more potential waiting to be unlocked. With a focus on strength training, particularly for the rowing segment, and improving your transition efficiency, you can elevate your game in the upcoming races. Mark your calendars for the next relevant races:

• HYROX Perth, Date: 2025-09-05, Address: Perth, Australia
• HYROX Perth, Date: 2025-09-06, Address: Perth, Australia
• Cigna Healthcare HYROX Hong Kong, Date: 2025-07-26, Address: Hong Kong

As you prepare for these events, keep pushing your limits and remember: “The only way to get better is to push harder.” You’ve got this, and I’m here to support you every step of the way. Let’s turn those weaknesses into strengths and crush the next race! And by the way, if running was easy, it would be called “your mom’s 5K.” Keep the spirits high and let’s get to work! 💥🏆

Yours in performance,

The Rox-Coach