Ben Cramp, Matt Wynne Hyrox Result

Overall Performance:

Ben and Matt, first off, a huge shoutout for your performance at the 2025 Sydney HYROX competition! Finishing with an overall time of 01:28:56 puts you in the top 68% of a competitive field of 1355 athletes. That’s no small feat! You’ve showcased some serious grit, especially with a total running time of 47:49, which is a solid 3 minutes faster than average. This indicates that you’ve got a strong runner profile, but there’s always room for improvement. Your best running lap of 05:11 proves you have speed; now let’s work on that strength to balance out your game. Remember, “You are not the problem; your habits are the problem.” Keep pushing, and let’s tighten up those areas that need work!

Segments & Race Analysis:

Analyzing the segments of the race, you showed great potential in running, but your strength segments need attention. For instance, while your running laps were consistently quick—especially the first segment, where you were 19 seconds faster than average—you faced some challenges with the sled push and sandbag lunges. Your sled push time of 01:32 was notably slower than average by 28 seconds, indicating a need for strength training. The burpees broad jump segment also stood out as a potential area for improvement, where you were 59 seconds slower than average. This could be a key area to focus on, especially since it can greatly affect your overall time and endurance in the race.

Segments to Improve:

Now, let’s get into the nitty-gritty and highlight the segments with the most potential for improvement:

• Sandbag Lunges: Current Time: 05:38, Potential Improvement: 01:26 (Goal: 04:12)
  Focus during training: 50%
  To tackle this, incorporate weighted lunges into your routine. Aim for 3 sets of 10-15 reps, focusing on form. Try both forward and reverse lunges to develop balance and strength. Additionally, practice lunging with a sandbag to mimic race conditions. It’s like carrying your team’s hopes and dreams, but way heavier!
• Burpees Broad Jump: Current Time: 04:48, Potential Improvement: 00:58 (Goal: 03:50)
  Focus during training: 33%
  For this segment, you need to work on explosiveness. Incorporate plyometric exercises such as box jumps, burpee variations, and broad jumps into your workouts. Start with 5-10 reps per set and gradually increase as you gain confidence. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”

Race Strategies:

Race day is as much about strategy as it is about strength and speed. Here are some strategies to implement during your next races:

• Pacing: Start with a controlled pace, especially in the initial running segments. You know you can push hard later, so hold back just a touch to conserve energy for the strength segments ahead.
• Transition Times: Your roxzone time of 09:17 was slower than average by 50 seconds. Work on transitioning quickly between exercises. Set up your equipment in a way that allows for efficient movement. Practice your transitions during training – it’s like a race within a race!
• Team Communication: Since you’re in the doubles category, always communicate with Matt. Sync your pacing, especially during running segments, so neither of you gets too far ahead or behind. “Teamwork makes the dream work,” right?
• Mindset: Keep a positive mindset throughout the race. When things get tough, remind yourself why you’re doing this. Every rep and every step brings you closer to your goals.

Conclusion:

Ben and Matt, as you gear up for your next races, remember that every bit of effort counts. The upcoming races in Perth and Hong Kong are excellent opportunities to put your training to the test. Focus on the improvements we’ve discussed, and don’t forget to enjoy the process. As David Goggins says, “You’re not in the business of being average, you’re in the business of being awesome!” Keep your eyes on the prize, and let’s crush those next competitions! 💪💥

Ready to take it to the next level? Let’s get to work, because we all know that “The only easy day was yesterday.” Stay strong, and keep pushing your limits!

Catch you in the roxzone,

The Rox-Coach