John Fennel, Rohan Dhupelia Hyrox Result

Overall Performance:

John Fennel and Rohan Dhupelia, you both tackled the 2025 Sydney HYROX competition like the pros you are! Finishing with a time of 01:31:52, you landed in the top 70% overall and top 63% in your age group—solid work! Your overall performance highlights a strong running profile, with a total running time of 44:54, which is an impressive 7:42 faster than the average for your finish time. However, we also noticed some areas that could use a little more love, especially in the strength segments.

Your pacing was quite good, especially on the first running segment, where you clocked in at 04:44, which is better than average. This suggests you have the endurance to run at a solid pace without burning out too soon. However, the subsequent runs saw a slight dip in speed, indicating a potential need for improved strength and stamina as you progress through the race. Overall, you both have a solid foundation to build on, but let’s dive into the specifics to get you to that next level! 💥

Segments & Race Analysis:

Examining your race performance, it's clear you both have a good hybrid approach with a slight lean towards running. For instance, the first running segment was excellent, but the latter segments showed a gradual increase in time, indicating that fatigue may have affected your performance as you moved through the race. The Ski Erg and Sled Push segments were close to average, but the Sled Pull and Burpees Broad Jump segments stood out as areas where you could have gained more time. Your Roxzone time also suggests that there was significant time spent transitioning or recovering between exercises, which can be improved upon with better fitness and quicker transitions.

While you both showcased strengths in running, the segments that need some attention are the Sandbag Lunges, Burpees Broad Jump, and Wall Balls. These are crucial for building overall power and endurance, which will not only enhance your strength but also your running performance towards the end of the race. Let’s break down these segments in more detail. 💪

Segments to Improve:

1. Sandbag Lunges

• Current Time: 08:21
• Potential Improvement: 04:01 (Target: 04:20)
• Focus during Training: 71%

Sandbag Lunges were your slowest segment, and we can definitely shave off some time here. To speed this up, focus on strength training that emphasizes unilateral movements. Try the following drills:

• Weighted Lunges: Incorporate heavier weights and focus on maintaining a strong core and posture.
• Walking Lunges: Add distance and intensity by performing these with a sandbag or kettlebell.
• Plyometric Lunges: Incorporate explosive movements to improve power and speed.

Also, practice quick transitions by minimizing rest between sets during lunges to build muscular endurance and keep your heart rate up, reducing fatigue in the race scenario.

2. Burpees Broad Jump

• Current Time: 05:04
• Potential Improvement: 01:07 (Target: 03:57)
• Focus during Training: 19%

This segment can be improved with a combination of cardio and strength training. The goal is to increase your explosiveness and speed during the transition from burpees to jumps:

• Burpee Technique Drills: Focus on form—make sure your push-up is strong, and explode up from the ground to minimize time spent on the floor.
• Broad Jump Reps: Build explosive power by practicing broad jumps after burpees to mimic the race conditions.
• HIIT Sessions: Incorporate high-intensity interval training that includes burpees and broad jumps, such as 20 seconds on, 10 seconds off for several sets.

3. Wall Balls

• Current Time: 05:19
• Potential Improvement: 00:22 (Target: 04:57)
• Focus during Training: 6%

The Wall Balls may not have been your worst segment, but there’s still room for improvement. Focus on these strategies:

• Increase Reps: Gradually increase the number of reps in your training sessions to build endurance.
• Form Check: Ensure your squat depth and throwing technique are optimal; this will help you throw the ball with more power and less fatigue.
• Combine with Conditioning: Pair wall ball drills with short runs to simulate race fatigue.

Race Strategies:

Now that we’ve identified the key areas to focus on, let’s talk strategies for the race. Here are some actionable tips to keep in mind:

• Start Strong, Finish Strong: Maintain a controlled pace in the first running segment; you don’t want to burn out before the end. Gradually push your pace during the last two runs.
• Transition Time: Minimize your time between exercises. Practice quick changes in your training sessions so that you can seamlessly move from one segment to the next.
• Stay Hydrated: Don’t forget to hydrate before and during the race. Even a few seconds of grabbing water can make a difference.
• Focus on Breathing: During high-intensity segments, focus on your breathing technique to keep your heart rate in check and energy levels up.

Conclusion:

John and Rohan, you’ve got what it takes to elevate your performance in HYROX. With targeted training on your Sandbag Lunges, Burpees Broad Jump, and Wall Balls, you can significantly improve your overall race time. Remember, “The only way to achieve the impossible is to believe it is possible.” Let that quote guide your training and mindset moving forward. 💪

As you look ahead, mark your calendars for the upcoming races: HYROX Perth on September 5-6 and Cigna Healthcare HYROX in Hong Kong on July 26. Each race is an opportunity to show off your hard work and determination. So lace up those shoes, hit the gym, and let’s make some noise! Remember, every drop of sweat is a step closer to your goals. Now, go get that podium! 🏆

Keep pushing, keep striving, and remember—it's not just about the finish line; it's about the journey and the lessons learned along the way. You are both champions in the making, and I’m here to guide you every step of the way. Stay strong, stay motivated, and let’s crush those goals together! The Rox-Coach has got your back! 💥