Josh Wade, Daniel Mcinnes Hyrox Result

Overall Performance:

Josh Wade and Daniel McInnes, you both tackled the Hyrox challenge like true warriors! Your overall finish time of 01:27:08 puts you in the top 67% of a competitive field of 1355 athletes. That's impressive! You're in the mix, and it's time to refine your strategy and skills to climb higher.

Looking at your performance, you have a solid running profile with a total running time of 47:11, which is 2:31 faster than the average for your finishing time. That means you have the endurance to keep pushing through those tough segments. Your best running lap was 05:01, showing that you can sprint when it counts, but pacing will be key for your future races. Your running starts show promise, especially in the first segment where you were 26 seconds faster than average. However, there’s room to balance your running and strength—hybrid athletes need both, and it seems like you have a tendency to lean towards the running side.

Segments & Race Analysis:

Now, let’s break down the segments. Your performance varied across the board, but there are definitely strengths to build upon and weaknesses to address:

• Ski Erg: At 04:19, you were just slightly behind the average, ranking in the 87th percentile. This is a solid foundation; we can build on your endurance and technique here.
• Sled Push: Here’s where we need to dial in some work. Clocking in at 01:29, you were 30 seconds slower than average, placing you in the bottom 22%. This is a key area for improvement; the sled isn’t going to push itself, right? 💪
• Burpees Broad Jump: You crushed this segment, finishing at 04:32, but it was still 48 seconds slower than average. Still, you ranked in the 94th percentile, showcasing your agility. Let’s turn this into a true strength!
• Roxzone: You spent 09:32 in transition, which is 1:14 longer than average. This is a crucial area for improvement; every second counts in a race like Hyrox!

Overall, your pacing was solid, but there’s definitely potential to optimize your transitions and strength segments. You have the endurance; now, it’s about building power and efficiency in the other areas to make you a true hybrid athlete.

Segments to Improve:

Now, let’s dive into the segments where you can really improve your performance:

• Burpees Broad Jump: Potential Improvement: 00:49 (from 04:32 to 03:43). This represents a significant area of focus—40% of your training should be directed here. Try incorporating the following drills:
• Broad Jump Technique Drills: Work on your explosive power with broad jump drills. Focus on your landing technique to maximize distance while minimizing energy loss.
• Burpee Speed Work: Set a timer and perform as many burpees as possible within a minute, aiming to keep that explosive energy. Gradually increase the number of repetitions or decrease rest time.
• Box Jumps: Integrate box jumps into your routine to enhance both strength and explosiveness. Aim for at least two sessions per week with varied heights.
• Sandbag Lunges: Potential Improvement: 00:40 (from 04:46 to 04:06). This is another crucial area—32% of your focus should go here. Here’s how to tackle this:
• Weighted Lunges: Incorporate weighted lunges into your training routine, focusing on form and depth. Aim for sets of 10-15 reps per leg, increasing weight as you improve.
• Sandbag Carries: Add sandbag carries to your workouts to build grip strength and endurance. This will help with both the lunges and your overall strength.
• Interval Training: Use a circuit format to combine lunges with running intervals. For example, do a set of lunges, then run a short distance, repeating this for a set period.

Every second you shave off these segments is a step closer to your goal. It’s all about the grind, and with focused training, you can transform these weaknesses into strengths.

Race Strategies:

Incorporating smart race strategies can also help you maximize your performance:

• Pacing: Start conservatively, especially in the running segments. Your first lap was great, but remember, it’s a marathon, not a sprint. Keep your heart rate in check early on to avoid crashing later.
• Transition Efficiency: Work on your transition times. Practice quick changes between exercises in training so that it becomes second nature during the race. Use the Roxzone to grab a breath but keep it moving!
• Mindset: Keep a strong mental game. As David Goggins says, “Most of us can’t take it to the next level because we don’t push through the pain.” Embrace the challenges and push through! 💥

Conclusion:

Josh and Daniel, you have the foundation to become a formidable duo in the Hyrox scene! With your upcoming races—HYROX Perth in September and Cigna Healthcare HYROX Hong Kong in July—you have the perfect opportunities to implement these strategies and improvements. Each race is a chance to learn and grow, to push your limits and redefine what you thought was possible.

Stay focused, keep grinding, and remember that every rep counts. As you prepare, keep this in mind: “Success isn’t given, it’s earned.” Let’s earn that success together! 🏆

Keep your spirits high, stick to the plan, and let's make your next race even more legendary than the last! You got this—now go crush it! 💪

Remember, I’m always here to help you all the way. Let’s keep pushing the limits, because as I like to say, “When you think you’re done, you’re only 40% done!”

The Rox-Coach signing off—let’s get to work!