Kristian Reeves, Holt Wilkins Hyrox Result

Overall Performance:

Kristian Reeves and Holt Wilkins, you guys put in a solid effort at the 2025 Sydney Hyrox Doubles event! Finishing with an overall time of 01:19:53 places you in the top 56% of 1355 competitors. That’s no small feat! While you both showed great determination, there are some areas that need fine-tuning to elevate your performance even further. Your total running time of 43:46 is notably faster than the average, indicating that you both have a robust runner profile. However, the splits suggest that pacing could be a key focus area. Starting out a bit fast—especially with that impressive first running segment at 03:56—may have affected your performance in the later stages. Remember, in Hyrox, endurance is key, and we need to treat that first lap like it’s a warm-up, not a sprint! 🏃‍♂️💨

Segments & Race Analysis:

Breaking down your performance, we see a mixed bag of strengths and areas for growth. Your running segments indicate you started strong, but the times began to taper off in the latter segments, particularly Running 8, where you clocked in at 07:38. This suggests a potential energy management issue, often stemming from either pacing or fatigue. Your wall balls and sled push, on the other hand, were also significant laggers compared to the average, showing that strength training needs to be a priority moving forward. The roxzone time of 09:47 is another area to scrutinize; it’s crucial to minimize downtime between transitions to maximize your overall performance. Remember, you're not just racing against others, you're racing against your best self! 💥

Segments to Improve:

Let’s dive into the segments where we can make the most impact:

• Wall Balls: You have a clear opportunity here for improvement. Your time of 05:39 is lagging behind the average by over a minute and a half. Focus during training: 100%!
• Sled Push: At 01:18, this segment is not where you want to be. The average time is significantly faster, showcasing a need for strength work. Your ranking of 6th percentile here means we need to hit those sleds hard in training.
• Roxzone: A 09:47 transition time indicates that efficiency between exercises is lacking. This can be improved through focused conditioning and strategic rest breaks during training.

Training Strategies:

Here’s a tailored approach to address these weaknesses:

• Wall Balls:
  • Drills: Prioritize wall ball sets with a focus on explosive power. Aim for 3 sets of 15 reps, ensuring technique is spot on. Gradually increase the weight of the ball as you progress.
  • Technique Focus: Maintain a neutral spine and engage your core throughout the movement. This will not only improve your speed but also prevent fatigue.
  • Integration: Pair wall balls with short runs (200m) to simulate race conditions. This will help build endurance while maintaining strength.
• Sled Push:
  • Drills: Incorporate heavy sled pushes into your weekly training. Start with shorter distances (10-20m) and focus on maintaining form. Work up to longer pushes as strength improves.
  • Strength Training: Add squats and deadlifts to your routine to build the necessary muscle for a faster sled push.
  • Pacing Practice: Include sled pushes in your HIIT sessions to simulate race fatigue, ensuring you can maintain your push under pressure.
• Roxzone Efficiency:
  • Drills: Set up mock transitions during your training sessions. Time yourself and aim to decrease the downtime between exercises.
  • Conditioning: Incorporate conditioning circuits that simulate the Hyrox format, allowing you to practice maintaining your breath and focus while transitioning quickly.
  • Mindset: Visualize your transitions during training. Picture yourself moving smoothly from one exercise to the next, as if you’re gliding through the race.

Race Strategies:

As you gear up for your next race, consider these strategies:

• Pacing: Maintain a steady pace during the first two running segments. Start at a comfortable speed and gradually build up as you gauge your energy levels.
• Strength Over Speed: Focus on maintaining form during strength segments rather than rushing through them. It’s better to take an extra second to ensure proper technique than to risk a slowdown due to fatigue or injury.
• Nutrition & Hydration: Pay attention to pre-race nutrition. Fuel up on carbs and hydrate well to ensure you have the energy to power through.
• Mental Game: Keep a positive mindset. As David Goggins says, "When you think you're done, you’re only at 40% of your total potential." Push through those mental barriers! 💪

Conclusion:

Kristian and Holt, great job in Sydney! As you prepare for your next races in Perth and Hong Kong, remember that every training session counts. Focus on the areas we've identified, and don’t shy away from pushing each other in workouts. Keep that competitive spirit alive, and remember: "Success is not owned, it’s leased, and rent is due every day." 🏆

Take a moment to celebrate your achievements, but keep your eyes on the prize. The road ahead is filled with challenges, but with determination and the right strategies, you’ll crush them. Let's show them what Hyrox is all about! Keep grinding, and let’s aim for greatness. You’ve got this! The Rox-Coach believes in you! 💥