David Gomez, Lincoln Hirst Hyrox Result

Overall Performance:

David and Lincoln, you guys brought the heat in the 2025 Sydney HYROX Doubles! Overall, you finished strong with a time of 01:26:03, ranking 893 out of 1355 athletes, which puts you in the top 65%. In your age group (25-29), you ranked 284, which is top 69%. Not too shabby! The fact that your total running time is 47:39, which is a whopping 01:29 faster than average, suggests that you've got a runner's profile. But don't let that fool you into thinking you're just a speedy gazelle—you need to work on your strength to balance that out. Remember, strength is the foundation of speed! 💪

Your pacing was quite interesting; you kicked off with a solid running 1 split of 04:45, which was 38 seconds faster than average. However, as the race progressed, your running segments became a bit slower, culminating in a 09:01 for running 8. It seems like maintaining that initial pace was a challenge. Keep in mind, the right pace is crucial; too fast and you blow up; too slow and you're just wasting potential. You guys are like a finely tuned sports car—we just need to tweak the engine a bit!

Segments & Race Analysis:

Here’s the breakdown of your race segments:

• Running 1: 04:45 (-00:38 compared to average) – Great start, but we lost momentum as the race went on.
• Ski Erg: 03:51 (-00:19 compared to average) – A solid performance, but there's room for improvement.
• Running 2: 04:56 (-00:48 compared to average) – You held steady, but we need to find a gear that keeps that momentum going.
• Sled Push: 01:49 (-00:07 compared to average) – Good job! You're pushing but can push a bit harder.
• Running 3: 05:35 (-00:33 compared to average) – Slower than desired. Time to work on your running efficiency.
• Burpees Broad Jump: 03:51 (+00:12 compared to average) – Not too shabby! Just need to tighten that up.
• Roxzone: 10:52 (+02:46 compared to average) – This is where we can make some real improvements. Less resting, more hustling!

Overall, your performance reflects a solid foundation but highlights critical areas for improvement, particularly in the later running segments and the Roxzone. Remember, it's not just about how fast you go; it's about how well you can transition and maintain your strength throughout the race!

Segments to Improve:

Now, let's dive into the segments where you guys can really up your game. Focus on the following areas:

• Running 3: 5:35 (63 Percentile Rank)
• Running 4: 5:37 (62 Percentile Rank)
• Roxzone: 10:52 (95 Percentile Rank)

To improve these segments, consider the following training strategies:

• Running Efficiency: Focus on interval training. Incorporate sessions where you sprint 400 meters followed by a 200-meter jog. Aim for 6-8 sets with 2-3 minutes of rest in between. This will help you build speed while improving your recovery during races.
• Strength Endurance: Work on your sled push and pull. Use resistance bands for sled pushes—start with lighter weights and gradually increase as your strength improves. Aim for 4-5 sets of 20-30 meters with a 2-minute rest between sets.
• Roxzone Optimization: To decrease your Roxzone, focus on transition drills. Set up a mini-course that mimics your race transitions. Time yourself as you move from one exercise to another and aim to reduce this time by 10% each week. Also, incorporate plyometric movements to keep your heart rate up while transitioning.
• Burpee Broad Jumps: Since this segment was a little slower than average, consider increasing your volume. Practice 5-10 sets of 5 burpee broad jumps, with a focus on explosive power.

Remember, perfect practice makes perfect! Focus on form—if you practice bad habits, they’ll follow you to the race like a shadow. And let’s not forget about post-exercise running scenarios; if you’re fatigued after these segments, your running pace will suffer. Train tired, but train smart!

Race Strategies:

Heading into your next race, consider these strategies:

• Pacing: Start strong but smart. Keep an eye on your heart rate and adjust your pace accordingly. Keep that initial burst for the first half of the race while conserving energy for the end.
• Transitions: Practice makes perfect! Focus on transitioning quickly between exercises, keeping rest times minimal. Treat the Roxzone like a sprint—get in, get out, and keep moving!
• Team Dynamics: Communicate constantly! Use your strengths to support each other; if one of you excels in a segment, let that athlete take the lead.

And remember, guys: “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing, keep evolving! 💥

Conclusion:

David and Lincoln, you’ve got a solid foundation to build on for your next races—the upcoming HYROX events in Perth and Hong Kong are perfect opportunities to test your improvements! Focus on your running efficiency, strength endurance, and transitions, and you’re bound to see significant gains.

As you gear up for Perth, remember: “You are not finished when you lose; you are finished when you quit.” Keep that fire burning, stay relentless, and let’s turn those weaknesses into strengths. You’ve got this! 🏆

Keep training hard, and let’s make these next races your best yet. Let’s go, team! The Rox-Coach believes in you! 💪