Josh Carrington, George Simeonov Hyrox Result

Overall Performance:

Josh and George, you guys tackled the Hyrox event with determination and grit! Finishing with an overall time of 01:32:10 placed you in the top 70% of 1355 athletes, and top 71% in your age group—solid work! You’ve got a commendable foundation, but we can take it to the next level.

Now, let’s break down your performance. The total running time of 50:48 is impressive and puts you -01:58 below the average, indicating that you have a stronger runner profile. However, it also shows that we need to integrate more strength training into your routine to balance that out. You started strong with a best running lap of 04:51, but we need to be mindful of pacing and transitions to maximize your overall performance. Remember, it’s not just about the finish line; it’s about how you get there! 🏃‍♂️💨

Segments & Race Analysis:

Breaking down the race segments, you showed great potential in the running segments, particularly in the first lap. However, there were some notable areas where time was lost, especially during the Burpee Broad Jump and Sled Pull segments. Here are some highlights:

• Running 1: Your pace was stellar, but as you progressed to Running 2 and beyond, your pace dipped significantly, suggesting fatigue or pacing issues.
• Ski Erg: Holding strong with only a slight loss compared to the average, you’re showing good upper body endurance here.
• Sled Push: This is an area of concern. At 01:37, you were significantly behind the average. More strength work is needed here.
• Burpees Broad Jump: This segment took a toll at 05:06, and we can definitely trim that down with specific drills.
• Roxzone: A bit slow at 10:17, indicating that transitions need some work. It’s not just about lifting weights, it’s about lifting your performance in all aspects!

Overall, the segments show that while you excel at running, we need to focus on improving strength and efficiency during the exercise zones to enhance your overall race time.

Segments to Improve:

Now, let's focus on the segments where you have the most potential for improvement. Targeting these areas will make you a more well-rounded athlete and will help reduce your overall time significantly.

• Burpees Broad Jump:
  • Current Time: 05:06
  • Potential Improvement: 01:09 (aiming for 03:57)
  • Focus during Training: 52%

  Drills: Incorporate explosive jump drills and burpee variations into your weekly training. Focus on speed and technique. Try doing sets of 10-15 burpees followed by broad jumps and aim to minimize rest between sets. Work on transitioning from the ground to your feet quickly—remember, the faster you get up, the faster you can jump!

• Sled Pull:
  • Current Time: 04:38
  • Potential Improvement: 00:38 (aiming for 04:00)
  • Focus during Training: 29%

  Drills: Incorporate heavier sled pulls in your training. Focus on driving through your legs and maintaining a strong core throughout the movement. Aim for shorter, high-intensity sled pulls with maximal effort. Don’t overlook the importance of form—keep that back straight and pull with your legs, not just your arms!

By focusing on these two segments, you can make substantial improvements in your overall performance. Remember, every second counts, and the pain you feel today is the strength you’ll feel tomorrow! 💪

Race Strategies:

To enhance your race performance, consider these strategies:

• Pacing: Start strong but not at 100%. You’re a runner, so use that to your advantage. Control your pace in the first half and save some energy for the latter segments. It’s like a marathon with some fun obstacles along the way!
• Transitions: Work on your transition time. Practice moving quickly between exercises—every second spent resting is a second lost! Include specific drills to practice quick transitions, like setting up a mini-course in your gym.
• Nutrition and Hydration: Fuel your body properly before the race. Stay hydrated and consider a light snack that won’t weigh you down. Remember, your body is your engine; keep it well-oiled!

It’s all about that race day strategy! Approach it like a chess game—think two steps ahead and make your moves wisely.

Conclusion:

Josh and George, your performances in the 2025 Sydney Hyrox were commendable, but there’s always room for improvement. You have the potential to push into the top tier of your age group with focused training and strategic execution. Mark your calendars for the upcoming races: HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26. These are fantastic opportunities to apply what you’ve learned and continue to grow! 💥

Always remember, as David Goggins says, “You are not defined by your mistakes; you are defined by how you rise from them.” Stay motivated, keep training hard, and let’s crush those next races! You got this! 🚀

Keep pushing your limits, and we’ll see you at the finish line as stronger athletes. You’re not just in the race; you’re shaping your future! Keep it up, and let’s create some unforgettable Hyrox memories together!

Yours in strength,

The Rox-Coach