Matt Gidley, Ryan Dagwell Hyrox Result

Overall Performance:

Matt and Ryan, you both put in a commendable effort in the 2025 Hyrox Doubles event in Sydney! Finishing with a time of 01:21:12 puts you in the top 58% among 1355 athletes, which is no small feat! Your performance shows that you have a solid foundation, but there's definitely room to refine your strategy and enhance your overall results.

Looking at the splits, it’s clear that your total running time of 41:28 puts you nearly 5 minutes faster than the average for your finish time. This indicates a strong running profile, which is a fantastic asset! However, it also suggests that your training might need to shift focus more towards strength-based workouts, especially in segments where strength plays a crucial role. The pacing throughout the race was a bit uneven, particularly in the later running segments. You both started strong, but there was a noticeable drop-off, especially in the last two runs. Remember, a strong finish can often make or break your overall performance.

Segments & Race Analysis:

In analyzing your performance, the running segments were impressive, with your best lap clocking in at 04:29. However, you had some fluctuations in your pacing that led to slower times in the latter parts of the race. Your performance on the Ski Erg and Rowing was solid, with both segments showcasing your endurance and cardiovascular strength. But the Sled Push and Sandbag Lunges were significant bottlenecks that need addressing. The Sled Push is a notorious segment to struggle with, so focusing on strength and power drills will be crucial for you both moving forward.

Comparing your segments against the average, you gained time on the Ski Erg, showing your strong aerobic capacity. But the Sled Push (01:28) and Sandbag Lunges (05:31) really dragged your overall performance down. These are not just challenges; they’re opportunities waiting for you to seize! Let’s turn those weaknesses into strengths!

Segments to Improve:

• Sandbag Lunges: Currently at 05:31, with a potential improvement of 01:47. This segment needs a significant focus during your training (41%).
  • Drills: Incorporate weighted lunges into your routine at least twice a week, focusing on both front and reverse lunges. Aim for 4 sets of 10-12 reps per leg.
  • Form Corrections: Keep your core tight and your back straight to avoid injury. Slow down your movement to ensure you maintain control.
  • Compromised Running Scenario: After doing lunges, practice short sprints (30-50m) to simulate the transition from strength to running.
• Wall Balls: You clocked in at 05:34, with a potential improvement of 01:12. This segment deserves a 27% focus during training.
  • Drills: Include wall ball shots in your strength sessions, aiming for 3 sets of 15-20 reps, focusing on explosive power.
  • Form Corrections: Engage your core and use your legs to power the ball up; don’t just rely on your arms!
  • Compromised Running Scenario: After performing wall balls, do a short run (200m) to practice recovery and maintain pace.
• Rowing: You finished at 05:10 with a potential improvement of 00:35. This should have a focus of 13% during training.
  • Drills: Include interval rowing sessions in your week, pushing for a 1-minute sprint followed by 1-minute rest for 10 rounds.
  • Form Corrections: Focus on your technique; drive with your legs first, then engage your core, and finally pull with your arms.
• Burpees Broad Jump (BBJ): Currently at 03:44, with a potential improvement of 00:23. This segment should see an 8% focus during training.
  • Drills: Increase the volume of your BBJs in workouts. Aim for 4 sets of 10-15 reps in your high-intensity interval training (HIIT) sessions.
  • Form Corrections: Ensure you jump explosively and land softly to avoid injury.

Race Strategies:

Implementing effective race strategies is crucial to improve your overall performance. Here are some tailored strategies for you both:

• Start Strong, Finish Stronger: Your first run was solid, but consider pacing yourself better in the early phases to maintain energy for the last few segments. Imagine you’re a cheetah – sprinting out of the gate but saving enough for that final dash!
• Focus on Transitions: The Roxzone time was 08:49, which is a bit slow (over a minute more than average). Work on your transition speed between exercises. Practice moving efficiently, perhaps even timing your transitions in training to simulate race day pressure.
• Mindset: Remember that mental toughness is just as important as physical strength. Use mantras like “I am stronger than my excuses” during tough segments to keep yourself in the game.

Conclusion:

Matt and Ryan, you both have a solid foundation to build upon. With the next races on the horizon—HYROX Perth and Cigna Healthcare HYROX Hong Kong—now is the time to sharpen those skills and focus on the identified areas for improvement. Embrace the grind and remember, “The pain you feel today will be the strength you feel tomorrow.” 💪

Stay motivated, keep pushing your limits, and let’s turn those weaknesses into unbeatable strengths. You got this! And hey, if Hyrox was easy, everyone would be doing it—oh wait, they are… but not like us! Let’s show them how it’s done! 💥

Keep hustling, and I’ll be here to guide you through every step of the way! You’re not just athletes; you’re warriors in the arena of fitness. Let’s conquer the next challenge together!

- The Rox-Coach