John Feliciano, Dominic Grigor Hyrox Result

Overall Performance:

John Feliciano and Dominic Grigor, you two put on a solid performance in the HYROX Doubles at the 2025 Sydney event! Finishing with an overall time of 01:49:25 puts you in the top 74% of competitors, which is a commendable feat considering the fierce competition. Your total running time of 59:54 is 3:43 faster than the average, showcasing that you both have a solid running profile. But let’s not get too comfortable! Each race is an opportunity to learn and grow. Your best running lap of 05:00 shows you have the legs to push the pace. Just remember, in a race like this, pacing is everything. Starting too fast can burn you out, but starting too slow can mean lost time. It looks like you both kicked off strong, but there’s definitely room for fine-tuning your pacing strategy in future races. Let’s break it down and see how we can turn those strengths into unwavering power! 💪

Segments & Race Analysis:

Now, let’s take a closer look at how you navigated the race segments. Your running segments show variability in pacing that’s worth investigating. The first running segment was a solid start at 05:00, which is nearly a minute faster than average, placing you in the 59th percentile. However, in the subsequent running segments, there were noticeable drops in speed. For instance, running 2 and running 3 saw times of 05:30 and 05:28, respectively, indicating a slight slow down. This could be attributed to a few factors—either a pacing issue or fatigue setting in from the earlier segments. When we look at the Sled Pull time of 07:01, you both hit the 100th percentile, which is nothing short of phenomenal, but there’s a notable contrast in your Wall Balls at 08:06 and the Sled Pull. The Wall Balls could definitely benefit from some focused training. The Roxzone time of 12:04 also indicates that there’s room for improvement in transitions and overall fitness. Let’s dive into the specific segments that need a little extra love and attention!

Segments to Improve:

• Total Running Time: Your total running time of 59:54 is impressive, but there’s potential for improvement here. Aiming for 56:26 is ambitious yet achievable! This represents a potential improvement of 3:28. This segment should be around 38% of your focus during training.
  • Training Strategy: Incorporate interval training sessions that mimic race paces. For example, run 5x1k at your target race pace with 2 minutes of rest in between. This will help build your speed and endurance.
  • Technique Focus: Work on your breathing and running form. Proper breathing can help maintain your stamina, while good form will prevent fatigue and injuries.
• Wall Balls: The Wall Balls segment of 08:06 could be trimmed down significantly. You have a potential improvement of 2:29, making this a 27% focus for your training.
  • Training Strategy: Target drill work that emphasizes explosive movements. Try 4x20 Wall Balls with a focus on speed and form, resting only 1 minute in between each set. Aim for a consistent rhythm.
  • Form Corrections: Ensure your squat depth is adequate without compromising your back angle. Keep your core tight to maintain stability throughout the movement.
• Sled Pull: With a time of 07:01, there’s a potential improvement of 2:27. This should also be a 27% focus during your training.
  • Training Strategy: Introduce heavy sled pulls into your training regimen, aiming for 4x30m pulls at max weight. Incorporate these into your leg days for added strength.
  • Technique Focus: Focus on your grip and body positioning. Ensure that your chest is up and your arms are locked in a strong position. This will help you generate more power.

Race Strategies:

For your next race, consider implementing the following strategies:

• Pacing Strategy: Start strong but controlled. The first 1k should feel easy, allowing you to build into the race. Avoid the temptation to go all out right away—remember, it’s a marathon, not a sprint!
• Transition Efficiency: Time spent in the Roxzone should be minimized. Practice your transitions in training so you can seamlessly move from one segment to the next without losing momentum.
• Hydration and Nutrition: Make sure you’re fueling properly before and during the race. Keep an eye on your hydration levels and consider a strategy for quick energy boosts during the race.

Conclusion:

John and Dominic, you both have the potential to crush your next races! With some targeted training on your running, Wall Balls, and Sled Pulls, you can elevate your performance to new heights. Your upcoming races in Perth and Hong Kong will be the perfect opportunities to test out these strategies and see how your hard work pays off. Keep in mind what David Goggins said: “Most of us are only using 40% of our potential.” Push yourselves, break those mental barriers, and let’s see how far you can go! Remember, it’s not just about the race—it’s about the journey and the growth along the way. 🏆💥

Stay motivated, keep pushing, and most importantly, have fun out there! You’ve got this! And if anyone asks if you’re training hard enough, just tell them: “I’m just one Wall Ball away from greatness!”

Keep crushing it, Rox-Coach is here cheering for you! 💪