Jonny Burgess, Alexander Short Hyrox Result

Overall Performance:

Jonny Burgess and Alexander Short, you two are part of an elite crew competing in the Hyrox Doubles event, and your performance at the recent event was commendable! Finishing with an overall time of 01:20:46 places you in the top 57% of 1355 athletes, and securing the 108th rank in your age group is no small feat! 💪

Looking at your pacing, it seems like you both started out strong but perhaps could have maintained that tempo a bit better. Your total running time of 43:35 indicates that you have a runner's profile, as it's faster than average by 02:32. However, the slower segments in strength exercises, particularly the Sled Push, suggest a need to focus on strength training to balance your overall performance. Remember, as David Goggins says, “You’re not going to be able to do things you want to do unless you push yourself past your limits.” Keep that in mind as we break down your race performance!

Segments & Race Analysis:

Your race had a solid structure, but it was clear that some segments could use a bit more oomph. For instance, your “Wall Balls” segment came in at 05:39, which is quite a bit slower than the average, and your “Sled Push” was a tough spot, landing you in just the 3rd percentile. It’s great to see that your running segments were solid, especially the first running lap where you clocked in at 04:41, which was 30 seconds faster than average! Keep that energy rolling!

However, your pacing during the latter running segments seemed to drop off a bit, especially in Running 5 and Running 6, where you lost time compared to the average. The Roxzone was also a tad slower, indicating more time spent transitioning and recovering between exercises. This might be where you can shave seconds off your total time. Remember, a transition is not a coffee break; it’s a race to the next challenge!

Segments to Improve:

• Wall Balls: Current Time: 05:39 | Potential Improvement: 01:18 | Focus during training: 59%

To turn Wall Balls into a strength, incorporate high-rep Wall Ball workouts into your training. Aim for 3 sets of 15-20 reps with a focus on explosive power. Use a lighter ball if necessary to maintain form, but work toward your competition weight as you improve. Also, include some squat variations to build leg strength.

• Sled Push: Current Time: 03:47 | Potential Improvement: 00:22 | Focus during training: 16%

This segment can be a game changer! To improve your Sled Push, incorporate heavy sled drags and pushes into your workouts. Aim for 5-6 sets at a challenging weight, with short rest periods to simulate race conditions. Focus on your form: keep your body low and push with your legs, not just your upper body. Pair these with leg strength exercises like squats and deadlifts to build the muscle you need!

Race Strategies:

For your next races, consider these strategies:

• Pacing: Start with a strong but controlled pace. You want to maintain that early momentum without burning out. Keep your heart rate in check!
• Transition Efficiency: Practice your transitions during training. Time how long it takes you to move from one exercise to the next and aim to reduce that time by at least 10%. Remember, every second counts!
• Mindset: As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training and mindset. Push through those tough moments during the race; they’re just temporary!
• Team Coordination: Since you’re a duo, communication is key. Develop a rhythm with your partner, especially during transitions and strength segments!

Conclusion:

Jonny and Alexander, you’ve shown great potential in your Hyrox journey, and the future looks bright! With a little bit more focus on your strength segments, especially Wall Balls and Sled Push, you can significantly enhance your overall performance. Your next races are just around the corner, with HYROX Perth and Cigna Healthcare HYROX Hong Kong coming up! Use this time to sharpen your skills, build that strength, and crush those personal bests! 💥

As you train, keep reminding yourselves: “It’s not about what you can’t do; it’s about what you can do.” Let’s turn your weaknesses into strengths and get you ready for the next battle! Remember, the only bad workout is the one that didn’t happen. So, let’s get to work! You’ve got this! 🏆

Keep pushing, stay disciplined, and let’s make the next race even better than the last! The Rox-Coach is here, rooting for you every step of the way!