Jack Gilbert, Matthew Honeyball Hyrox Result

Overall Performance:

Jack and Matthew, you both put in a solid effort at the 2025 Sydney Hyrox Doubles event! Finishing with an overall time of 01:24:34 puts you in the top 63% of 1355 athletes, which is commendable. Let’s break it down: your pacing overall was pretty consistent, but there’s room for improvement on the transitions. Your total running time of 47:34 is commendable, being 35 seconds faster than the average for your category, indicating a strong running profile. However, you can still improve your endurance and strength during the transitions between exercises, which might have cost you some precious seconds. Remember, "You can’t climb the ladder of success with your hands in your pockets." Time to pull those hands out and get climbing! 💪

Segments & Race Analysis:

In this race, you showed strength in the running segments, especially with your best lap at 04:59, which is well below the average. However, your sled push at 01:21 was notably slower than the average time, putting you in the 9th percentile. This indicates that strength training should be a priority moving forward. The Roxzone was also an area of concern, at 10:54, which is significantly longer than the average, indicating that you might have spent more time resting or transitioning between exercises than necessary. Improving your efficiency here will be crucial for your success in future races. Remember, in Hyrox, every second counts! 🕒

Segments to Improve:

Let’s target the segments where you can gain the most ground. Here’s a breakdown of your weakest links and how to turn them into your strengths:

• Sled Push: 01:21 (9th Percentile Rank)
  - Potential Improvement: Aim to bring this down significantly. Focus during training: 60%.
  - Training Strategy: Incorporate sled pushes into your weekly workouts. Aim for 4 sets of 20 meters at maximal effort, ensuring you focus on driving through your heels and maintaining a strong core. Additionally, work on your leg strength with squats and deadlifts. Consider doing high-rep sled drags to build endurance and get comfortable pushing heavier loads over time.
• Roxzone: 10:54 (96th Percentile Rank)
  - Potential Improvement: Reduce this time by 2:00. Focus during training: 67%.
  - Training Strategy: To improve transition times, establish a routine for each exercise and practice it. Include drills that focus on speeding up your transitions – practice transitioning from one exercise to another with intent. Time yourself and aim to improve each session. You can also do circuit training to simulate the event's flow, which helps you adapt to the pacing required.
• Burpees Broad Jump: 02:39 (31st Percentile Rank)
  - Potential Improvement: Work on building explosive power and endurance. Focus during training: 60%.
  - Training Strategy: Incorporate plyometric exercises such as box jumps and broad jumps into your routine. Try 3 sets of 10 reps, focusing on explosive power. Follow that with burpees for 3 sets of 10, maximizing speed and minimizing rest. This will help your overall conditioning and make your burpees more efficient.

Race Strategies:

To optimize your performance, consider these strategies for your upcoming races:

• Pacing: Start slightly slower than you think you need to, especially in the first running segment. This will help you conserve energy for the later segments where fatigue can be a game-changer. Remember, “It’s not the size of the dog in the fight, but the size of the fight in the dog!”
• Transition Practice: Prioritize practicing transitions during your training sessions. Simulate race conditions and aim to reduce the time between exercises. The goal is to make transitions second nature.
• Strength Training: Incorporate heavy lifting days into your routine, focusing on compound movements such as squats, deadlifts, and bench presses. This will not only help with the sled push and pull but also enhance your overall strength.
• Nutrition & Recovery: Don’t neglect your nutrition and recovery strategies. Fuel your body with the right nutrients before and after workouts, and ensure you’re getting enough sleep. “Pain is temporary, but quitting lasts forever.” Keep that in mind when you're tempted to skip recovery days!

Conclusion:

Jack and Matthew, you’ve laid a solid foundation with your performances so far, and now it’s time to refine your skills and push your limits even further. Your next races in Perth and Hong Kong are prime opportunities to showcase your improvement! Remember, every workout counts, and each second you shave off is a step closer to your goals. Keep your heads up, stay focused, and let’s crush those upcoming challenges together!

As David Goggins says, “You are not going to like it, but you must do it.” So, let’s embrace the grind! And remember, if you ever feel lazy, just think about how much more effective you could be if you weren’t. Now, go out there and show them what you’re made of! 💥🏆

Keep pushing, and remember: The Rox-Coach believes in you! Let's get to work! 💪