Joseph Cordina, Reece Wilde Hyrox Result

Overall Performance:

Joseph Cordina and Reece Wilde, you both put in a commendable effort at the 2025 Sydney Hyrox competition, finishing with an overall time of 01:26:12. This places you at an impressive rank of 896 out of 1355 athletes, and 234 in your age group of 30-34. Although you’re in the top 66%, there’s always room for improvement! 💪

Let’s break down your overall performance. Joseph, your total running time of 45:27 is significantly faster than average by 3:49, indicating a solid runner profile. You kicked off the race with a fast start, finishing the first running segment in 04:29, which is a whole 52 seconds faster than average. However, as the race progressed, you experienced some slower paces in the latter running segments, especially in Running 8, where you clocked in at 07:51, which is 59 seconds slower than average. This could indicate fatigue setting in or a pacing issue early on. Overall, your strengths lie in running, but there’s a noticeable need to bolster your strength training to balance your performance across the board.

Segments & Race Analysis:

Analyzing your segments reveals some interesting dynamics. You had a brilliant start with a strong first running segment, but as you transitioned into the exercises, your times started to show some weaknesses, particularly in strength-based segments like Ski Erg and Sled Push, where you fell significantly behind the average times. Let's break this down:

• Running Segments: You started strong, but the later running segments didn't match your initial pace. This suggests either a pacing strategy that may need adjustment or a need for endurance training.
• Ski Erg: At 03:44, you finished 26 seconds slower than average. This segment is crucial for developing upper body endurance, so we can work on that!
• Sled Push and Pull: Your sled push time of 01:35 is commendable but could be improved further. The sled pull at 03:24 is much better than average, which shows you have some strength there, but we can't forget about the sled push!
• Burpees Broad Jump: A solid performance here at 04:10, ranked in the 89th percentile! This is a segment where you excelled, so let’s build on that momentum.
• Wall Balls and Sandbag Lunges: These segments were slower than average. You need to work on your strength endurance for these exercises to not only improve your times but to ensure you're not just a runner but a well-rounded athlete.
• Roxzone: Your 11:12 time is notably slower than average. This indicates that you spent a bit too much time transitioning or resting. Improving your overall fitness and transition times will be crucial!

Segments to Improve:

To unlock your full potential, we need to address some of the weaker segments in your race performance. Here’s a focused improvement plan:

• Sandbag Lunges:
  • Current Time: 04:36 | Goal Time: 04:01
  • Potential Improvement: 00:35 | Focus during training: 27%
  • Training Strategy: Incorporate heavy lunges with sandbags into your routine. Start with lower weights and focus on form before adding more weight. Pair them with plyometric drills to enhance explosive strength. Try sets of 10-15 lunges with a 1-minute rest between sets. Aim for 3-4 sets per session.
• Rowing:
  • Current Time: 05:16 | Goal Time: 04:43
  • Potential Improvement: 00:33 | Focus during training: 25%
  • Training Strategy: Focus on intervals during rowing sessions. Alternate between 1-minute sprint and 2-minute steady state. Aim for 5-8 rounds. This will help build both aerobic capacity and power output.
• Burpees Broad Jump:
  • Current Time: 04:10 | Goal Time: 03:39
  • Potential Improvement: 00:31 | Focus during training: 24%
  • Training Strategy: Incorporate a circuit of burpees and broad jumps into your workouts. For example, do 10 burpees followed by 5 broad jumps back-to-back. Rest for 1 minute and repeat for 4-6 sets. This will enhance your explosiveness and cardiovascular endurance.
• Wall Balls:
  • Current Time: 05:07 | Goal Time: 04:38
  • Potential Improvement: 00:29 | Focus during training: 22%
  • Training Strategy: Focus on form and consistency; aim for sets of 20 reps with a 10-second rest in between. Gradually increase the weight of the ball as you improve. Include wall ball shots in your conditioning circuits, combining them with row sprints for a full-body workout.

Race Strategies:

As you prepare for your next race, let’s make sure you have a solid strategy in place:

• Pacing: Start strong but maintain a sustainable pace. The first segment is crucial, but don’t burn out! Aim for a consistent pace throughout the running segments.
• Transition Time: Work on your transitions. You need to move efficiently between workouts. Practice your transitions during training to reduce time spent in the 'Roxzone.'
• Endurance and Strength Balance: Incorporate both running and strength training into your weekly routine. For every running session, include a strength session focusing on the exercises that need improvement.
• Mental Toughness: Remember what David Goggins says: “You can be a champion, but you have to be willing to pay the price.” Keep pushing through the tough parts. It’s not just about the physical; it’s mental too!

Conclusion:

Joseph and Reece, you have what it takes to excel. With your current strengths in running, it's time to balance out those skills with a more robust strength training routine. Keep in mind, the next races are just around the corner, including the HYROX Perth on September 5-6 and the Cigna Healthcare HYROX Hong Kong on July 26. Start planning your training schedules now!

Remember, every champion was once a contender that refused to give up. Keep pushing yourselves! 💥 And just a little fun to end on: why did the runner bring a ladder to the race? Because they wanted to reach new heights! 😄

Stay strong and keep grinding! You've got this! - The Rox-Coach