Kevin Prasetya, Nicholas Catto Hyrox Result

Overall Performance:

Kevin and Nicholas, you both put in a solid effort at the 2025 Sydney Hyrox, finishing with an overall time of 01:25:27, landing you in the top 64% of 1355 competitors and 125th in your age group of 35-39. That's no small feat! Your total running time of 47:31 indicates that you have a runner profile, as it’s faster than the average for your category. This means you’ve got some speed in your legs, but there’s always room for improvement, especially in your strength segments. Overall, your pacing was quite impressive, although there were a few segments where you could have pushed a little harder or steadied your pace. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” 💪

Segments & Race Analysis:

Breaking down your performance into segments gives us valuable insight into where you excelled and where you can improve. You both started strong with a rapid initial pace in Running 1 at 05:07, 15 seconds faster than average, which indicates you know how to hit the ground running. However, as the race progressed, there was a noticeable slowdown, particularly in Running 4 (05:42), where you lost 25 seconds compared to the average. This segment is crucial because it sets the tone for the final push. You both did well in Burpees Broad Jump, where you ranked in the 86th percentile, and the Farmers Carry, ranking in the 95th percentile, showcases your strength capabilities. However, the Ski Erg (30th percentile) and Sled Push (15th percentile) were areas where you lost significant time. Remember, “Pain is temporary; quitting lasts forever.”

Segments to Improve:

• Burpees Broad Jump (BBJ): You clocked in at 04:01, which is 24 seconds slower than the target time of 03:37. This segment can be a game-changer if improved. Focus during training: 47%.
• Drills: Incorporate BBJ drills once a week. Start with 5 sets of 5 BBJs, focusing on explosive movement and form. Gradually increase repetitions as you build strength.
• Technique: Pay attention to your landing mechanics. A soft landing will help you conserve energy for the next jump. This is all about efficiency!
• Farmers Carry: Your time was 02:10, 20 seconds slower than the goal of 01:50. This segment demands grip strength and core stability. Focus during training: 39%.
• Drills: Implement Farmers Carry drills into your routine. Start with shorter distances (20-30 meters) and gradually increase. Aim for 3-4 sets with maximum weight you can handle for the distance.
• Form Corrections: Keep your core tight and shoulders engaged. Maintain a strong upright posture; it’s not a ‘carry’ if you look like you're about to drop the weights!

Race Strategies:

As you prepare for your next events, here are some strategies to consider:

• Pacing: Start strong but not at full gas. Aim to maintain a consistent pace throughout, adjusting based on how you feel during the race. Use your first run as a warm-up for the strength segments.
• Transition Efficiency: Your Roxzone was 10:10, which is slower than average. This indicates that you took extra time during transitions. Work on minimizing downtime; practice quick changes between exercises in training.
• Nutrition & Hydration: Ensure you're fueling properly before and during the race. A well-timed snack can make all the difference. Remember, “You can't out-train a bad diet!”
• Mindset: Keep mentally focused. Visualize your performance leading up to the race. Channel that energy into each segment. Stay in the moment and push through the pain. Goggins would say, “Embrace the suck!”

Conclusion:

Kevin and Nicholas, you both have a solid foundation to build upon, with great potential for improvement in specific segments. The next races on your calendar, including HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26, are excellent opportunities to take your training to the next level. Remember, “You don’t stop when you’re tired; you stop when you’re done.” Stay focused, keep pushing, and let’s turn those weaknesses into strengths! 💥🏆

Keep grinding, and if you ever feel like quitting, just remember why you started. The road to success is always under construction. Now, let’s crush these next races together! You got this! - The Rox-Coach