Jonathan Gorsevski, Mitchell Bailey Hyrox Result

Overall Performance:

Jonathan and Mitchell, you tackled the Hyrox challenge like champions! Your overall time of 01:23:05 put you in the top 61% of 1355 athletes, which is no small feat. You’re in the top 66% of your age group as well—solid work! 🏆

Now, let’s dive into the details. Your total running time was 43:48, which is an impressive -3:32 compared to the average for your finishing time. This suggests that both of you have a stronger running profile, but we need to fine-tune those strength segments to bring your overall performance up a notch.

Your pacing was interesting. Jonathan, you started off like a rocket with a 3:57 first lap, showing that explosive potential. However, Mitchell, it seems you might have started a bit conservatively, which affected your overall pacing. Remember, the key is to find that sweet spot between speed and endurance, not just to sprint from the get-go!

Both of you can benefit from some serious strength training to balance your running prowess. Think of it like this: you wouldn’t try to drive a sports car on a rocky road without some durability upgrades, right? 💪

Segments & Race Analysis:

As we break down your race, let's consider how each segment stacks up against the average. Your performance showed great promise in certain areas, but there were also segments where you could have pushed harder or optimized your transitions.

• Running Segments: Jonathan, your first run was stellar at 3:57, but you may have overexerted yourself early on, leading to slower times in subsequent runs. Mitchell, your pacing was steadier overall, which can be a great strategy, but you might want to push a bit harder in the initial segments next time.
• Ski Erg and Sled Push: These segments were solid. Jonathan, you did well at 3:53 on the Ski Erg, just slightly below average. The Sled Push was an opportunity for both of you, with Jonathan clocking in at 1:32, which is commendable.
• Burpees Broad Jump: This segment was a standout for Mitchell, scoring 4:14 but with room for improvement—about 42 seconds to shave off. Maximizing efficiency here could turn this into a strong point.
• Roxzone: The time of 11:12 indicates a need for improvement in transitions and overall fitness, as you spent +3:35 more than average. This is a key area to focus on in training!

Segments to Improve:

Now, let’s get into the details of segments that could use some love. It’s time to strategize on how to turn those weaknesses into strengths. This is where the magic happens! 💥

• Burpees Broad Jump:
  • Potential Improvement: 00:45 (From 04:14 to 03:29)
  • Focus during training: 55%
  • Drills:
    • Integrate high-intensity interval training (HIIT) focusing on burpees and broad jumps.
    • Practice “burpee sprints”—do a burpee, then sprint 20 meters, and repeat.
    • Incorporate core stability workouts (planks, hollow holds) to enhance your control and explosiveness during the jump.
• Sled Pull:
  • Potential Improvement: 00:27 (From 04:00 to 03:33)
  • Focus during training: 33%
  • Drills:
    • Focus on building leg strength through squats and deadlifts to increase your pulling power.
    • Incorporate sled pulls into your regular routine, varying the weight and distance to build endurance.
    • Practice explosive starts from a standing position to simulate the initial pull in the race.

Race Strategies:

Now that we've identified where you can improve, let’s talk about strategies for your next race. Remember, strategy is just as important as strength and speed. Here’s what I suggest:

• Start Strong, but Smart: Jonathan, maintain that explosive start but be cautious not to burn out too quickly. Mitchell, don’t hold back—find a way to ramp up your pace from the get-go!
• Transitions Matter: Work on your roxzone time. Practice transitioning between exercises in training, even if it means doing some high-intensity drills that mimic the race flow.
• Stay Hydrated and Fueled: Nutrition plays a crucial role. Ensure you’re well-fueled before the race and stay hydrated during. A well-timed energy gel can be a game changer.
• Visualize Success: Mental prep is key. Picture yourself moving seamlessly from one segment to the next. It’s like your own highlight reel—play it in your mind before the race starts!

Conclusion:

As you gear up for your next races in Perth and Hong Kong, keep this feedback in your toolkit. Look at your performance as a journey, not just a destination. Every race is an opportunity to learn, grow, and crush your goals. Remember, “You are not just a product of your environment; you are a product of your decisions.” – David Goggins.

Stay hungry, stay humble, and keep pushing those limits! Train hard, laugh often, and keep that competitive spirit alive. After all, Hyrox isn’t just a race; it’s a test of your willpower. Why did the runner break up with the weights? Because they felt too heavy! 😜

Let’s get to work, Jonathan and Mitchell—the next race is just around the corner, and I’m here to help you make it your best yet! The Rox-Coach is always in your corner! 💪