Joshua Bennett, Daniel Curnow Hyrox Result

Overall Performance:

Joshua and Daniel, first off, congratulations on your performance in the 2025 Sydney HYROX! Finishing with an overall time of 01:22:50 puts you both in the top 60% of 1355 athletes. That's no small feat! Given your age group, you ranked 118th out of 218, which is commendable, but I know you're both hungry for more. Let's dive into the nitty-gritty of what went down on race day.

Your total running time of 43:03 was a solid effort, coming in 4:15 faster than the average for your finish time. This suggests that you both have a stronger runner profile, and your pacing was generally effective. However, some segments revealed opportunities for improvement, particularly in strength-based exercises. Just remember: "The only way to grow is to push beyond your limits." 💪

Segments & Race Analysis:

Analyzing the segments reveals that while you both excelled in your running times, there were distinct weaknesses in strength-focused exercises, especially the Sandbag Lunges and the Farmers Carry. These areas need your attention if you're looking to improve your overall performance. A notable highlight was your Ski Erg, where you performed just 12 seconds slower than average, which shows you have a good grip on that exercise.

However, your Roxzone time of 9:13 is significantly slower than your peers, indicating that transitions might have been too leisurely. Remember, time is precious in a race like this. If you're spending more time transitioning than needed, it can cost you valuable seconds that could be the difference between a top finish and just a decent one. "Don't count the days; make the days count." 🏆

Segments to Improve:

• Sandbag Lunges: Your time of 06:38 is a red flag, ranking you at the bottom percentile. The potential improvement here is a whopping 02:48, getting you down to a target of 03:50. Focus during training: 64%.
  Training Strategies:
  • Incorporate heavy lunges into your leg day routine; aim for 3 sets of 10 reps with a challenging weight.
  • Practice your form—keep your chest up and core tight. Consider using a mirror or filming yourself to analyze your technique.
  • Include tempo lunges (2 seconds down, explosive up) to build strength and speed.
• Wall Balls: Your time of 05:24 could be improved by 00:57, targeting 04:27. Focus during training: 21%.
  Training Strategies:
  • Integrate wall ball drills into your warm-up; aim for 3 sets of 20 reps, focusing on explosiveness.
  • Try pairing wall balls with a high-rep cardio exercise (like jump rope) to simulate race fatigue.
  • Experiment with different weights to find your sweet spot for maximum power output.
• Farmers Carry: At 02:20, you have room for improvement, with a potential gain of 00:33, targeting a new goal of 01:47. Focus during training: 12%.
  Training Strategies:
  • Include Farmers Carries in your weekly routine; aim for 3 sets of 40 meters at a challenging weight.
  • Practice grip strength exercises like dead hangs or farmer's walks with varying weights.
  • Focus on core engagement; ensure your posture is upright to maximize efficiency.

Race Strategies:

During the race, pacing is key. You started off strong, but your second running segment suffered slightly. Consider adopting a more controlled pace at the start to conserve energy for later segments. Use a strategy like the "negative split," where you aim to run the second half of the race faster than the first. This will help you finish strong, especially in the latter segments where you can really push your limits. Also, don’t forget to practice your transitions! Quick transitions save time, so rehearse them in training to minimize those slow Roxzone moments.

Lastly, stay mentally tough throughout the race. Visualize your performance before the day arrives. As Goggins says, "You are not going to die because you are tired." Push through that fatigue, especially in the last few segments, and remember why you’re doing this. The pain today is the strength tomorrow! 💥

Conclusion:

Joshua and Daniel, you both have what it takes to elevate your performance in future races. As you gear up for the next events—HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26—focus on your training strategies and adjust your race day tactics. You’re already making strides toward greatness, and with some targeted improvements, you’ll be unstoppable.

Remember, "Success is not owned; it’s leased, and rent is due every day." Keep pushing, keep training, and let’s turn those weaknesses into strengths. You got this! 💪

Stay motivated, keep your spirits high, and always have fun while you crush those workouts! Until next time, keep your eyes on the prize and your feet moving. This is The Rox-Coach, signing off! 🏆