Jeremy Marchant, Daniel Ridley Hyrox Result

Overall Performance:

Jeremy and Daniel, you guys put on a solid performance at the 2025 Hyrox in Sydney! Finishing with an overall time of 01:19:39 places you in the top 55% of 1,355 athletes. Not too shabby! 🎉 Your total running time of 40:41 is a whopping 4:42 faster than average, which showcases your strength as runners. You both clearly have a strong running profile, but there’s room for improvement when it comes to the strength segments. The first running split of 04:30 was impressive, but as you progressed through the race, your pacing shows a gradual decline. This suggests that while you can start strong, the latter segments may need a little more endurance and strength training. Let’s dive deeper into your performance and find those hidden gems of improvement!

Segments & Race Analysis:

Alright, let’s break it down. You both started strong, with a best running lap of 04:30, gaining time right out of the gate. However, as the race progressed, some segments began to lag behind the averages of your peers, particularly in strength-based exercises like the Sled Push and the Wall Balls. Not to mention, a significant slowdown in the Sandbag Lunges really threw a wrench in your overall performance. The average transition time, or “roxzone,” of 08:14 indicates that you might have spent a bit too long between exercises. Improving your transition time will not only boost your overall time but also keep your momentum going throughout the race.

Segments to Improve:

Now, let’s focus on the segments where you both can truly unlock more potential:

• Sandbag Lunges: You clocked a time of 06:29, which is 2:45 slower than average. This segment is crucial, and with focused training, you could potentially bring it down to around 03:39, which is a potential improvement of 02:50. This should be a focus during training, accounting for 50% of your strength workouts.
• Wall Balls: Your performance here was also lagging at 06:53, which is 2:30 slower than average. Aiming to improve this segment to around 04:18 could yield a potential improvement of 02:35. This should be a focus during training as well, accounting for 45% of your strength workout.

To make these improvements happen, here are specific training strategies and techniques:

For Sandbag Lunges:

• Technique Drills: Work on your form with lighter weights first. Ensure your knees don’t go beyond your toes and keep your core engaged.
• Incorporate Weighted Lunges: Start with bodyweight lunges, then gradually add weight. Aim for 3 sets of 10-15 reps per leg, focusing on speed and form.
• Progressive Overload: Increase the weight of the sandbag weekly or bi-weekly to build strength. Test your performance every month to see how your time improves.
• Combine with Plyometrics: Add jump lunges to your routine to build explosiveness. This will help with your endurance during the actual race.

For Wall Balls:

• Focus on Technique: Perfect your squat position first. Ensure you are squatting deep and using your legs to generate power when throwing the ball.
• Interval Training: Try intervals of wall balls (30 seconds of work followed by 30 seconds of rest) for 10 minutes. This will simulate the race environment and improve your stamina.
• Strength Building: Incorporate front squats and thrusters into your routine to build the necessary strength for the wall balls.
• Endurance Work: Include higher-rep wall ball workouts, aiming for 150-200 reps in a workout. This will help build the endurance needed for the competition.

Race Strategies:

When it comes to race day, having a solid strategy can make all the difference. Here are some strategies to consider:

• Pacing: Start strong but maintain a sustainable pace. Don’t burn out in the first few laps; monitor your energy levels closely.
• Transitions: Practice quick transitions during training. Set a timer and work on minimizing the time spent between exercises. Remember, every second counts!
• Stay Hydrated: Make sure to hydrate properly before and during the race. Dehydration can slow you down, and we’re not here to slow down, right?
• Mindset: Keep a positive and determined mindset. Remember David Goggins: “You are your own hero.” Push through the tough moments and keep reminding yourself of your goals.

Conclusion:

Jeremy and Daniel, you have a great foundation to build on! With some focused training on those weak segments, you can elevate your performance to the next level. Keep your eyes on the next relevant races: HYROX Perth on September 5-6, and Cigna Healthcare HYROX in Hong Kong on July 26. These are fantastic opportunities to implement your training and showcase your improvements!

Remember, “It’s not about the destination, it’s about the journey.” Keep grinding, keep hustling, and never forget to enjoy the process! You’re on the path to greatness—let’s keep that momentum going! 💪💥

And hey, if you find yourself struggling with those Sandbag Lunges, just remember: they’re called “lunges” because “running out of breath” is too long to say! Keep laughing, keep pushing, and let’s crush those next races! You got this! - The Rox-Coach