Nicholas Woods, Liza Woods Hyrox Result

Overall Performance:

Hey Nicholas and Liza! First off, congrats on completing another tough Hyrox race! You both placed 1533rd overall, which puts you in the top 89% of 1709 athletes—great job! 🏆 In your age group (60-64), you secured the 2nd spot, which is impressive considering the competition. Your overall time of 01:40:32 shows that you have a solid foundation, but let’s dig deeper to find areas for improvement.

Your total running time of 54:02 is 2:45 faster than average—this indicates that you have a strong running profile. However, some segments show room for improvement, particularly in strength-based exercises. In a Hyrox race, you want to find the sweet spot between pushing your running pace and maintaining your strength. It seems like you might have started a bit too fast; your first running segment was 5:38, which is 33 seconds faster than average, but it’s a solid pace that can be sustained. If you can manage your pacing, you can maintain that energy for the later segments. Remember, it’s a marathon, not a sprint—oh wait, did I just mix metaphors? Either way, let’s keep pushing forward!

Segments & Race Analysis:

The race consisted of well-paced running segments, particularly in the first two. Your first run at 05:38 and the second at 06:11 show that you were doing well initially, but the pacing began to slip as you progressed through the race. This is a common challenge in Hyrox races; it’s easy to go out too hard. Your running splits for the last segments were notably slower, especially with a total of 54:02 for running, which is commendable but indicates that you need to balance your running and strength better.

Now, let’s break down your strengths and weaknesses:

• Strengths: Your Ski Erg and Sled Pull segments were impressive, with percentile ranks of 86% and 90%, respectively. This indicates that you have solid upper body and core strength.
• Weaknesses: However, your Sled Push (41%) and Wall Balls (96%) need work. These segments are crucial and can really affect your overall time if not addressed.

Segments to Improve:

Now let’s focus on the segments where you can squeeze out some extra seconds:

• Wall Balls: Potential Improvement: 01:31 (From 07:00 to 05:29). Focus during training: 49%. To enhance your wall ball performance, work on your squat depth and explosive power. Try incorporating plyometric squats and medicine ball throws into your routine. Aim for 3 sets of 10-15 reps to build strength and speed in this movement.
• Burpees Broad Jump: Potential Improvement: 01:06 (From 05:36 to 04:30). Focus during training: 35%. To improve this, practice your burpee form; explosive push-ups can help. Add agility drills to build speed, like lateral bounds or box jumps. Aim for 3 sets of 10-12 reps, focusing on explosive movements.
• Sled Pull: Potential Improvement: 00:16 (From 05:14 to 04:58). Focus during training: 8%. For this, incorporate heavier pulls in your training, focusing on maintaining a low, aggressive posture. Train with different weights and distances to simulate race conditions. Try 4-6 sets of 20-30 meters with maximum effort.

Additionally, focus on your transition times, which were slower than average. The Roxzone at 09:52 means you're taking too long between exercises. Work on your transitions during training, practicing quick changes from one exercise to another. Set up a mock race and time your transitions to build speed and efficiency. Aim for a 20% focus on improving this segment. Remember, every second counts!

Race Strategies:

As you gear up for your next races, here are some strategies to keep in mind:

• Pacing: Start strong but controlled. Aim for a consistent pace across all running segments. A good rule of thumb is to run the first half of the race slightly slower than your target pace.
• Transition Efficiency: Practice quick transitions in training. Focus on maintaining momentum as you move from one exercise to the next. Every second you save can be the difference between a podium finish and just another race.
• Hydration and Nutrition: Make sure you’re properly fueled before the race. A well-balanced meal with carbs, protein, and electrolytes will keep your energy levels up.
• Mindset: Keep a positive attitude throughout the race. When fatigue sets in, remember why you’re doing this—embrace the challenge and push through! Remember what David Goggins says: “You are stopping you, you are giving up instead of getting hard.” 💥

Conclusion:

Nicholas and Liza, you both have shown great potential in your recent performances. The 2025 Sydney event will be an excellent opportunity to showcase your improvements and build on your strengths. With targeted training and the right mindset, you can shave off valuable time and possibly secure an even better ranking! Plus, don’t forget to enjoy the process—after all, there’s nothing quite like the feeling of crushing a race together. 💪

Remember, the next races are just around the corner: HYROX Perth on September 5-6, and Cigna Healthcare HYROX Hong Kong on July 26. Plan your training accordingly; you’ve got this! As a famous quote goes, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, and let’s aim for those goal times! You know what they say—pain is just weakness leaving the body, and you’re both getting stronger every day.

Looking forward to seeing your progress! Let’s crush those goals together! 🚀

Keep grinding,

The Rox-Coach