Paul Madden, Russ Wood Hyrox Result

Overall Performance:

Paul Madden and Russ Wood, you both put in a commendable performance at the 2025 Sydney Hyrox competition! Finishing with an overall time of 01:21:15 puts you in the top 58% of 1355 athletes and 69th in your age group. This shows that you have a solid foundation to build upon. Your total running time of 44:51 was faster than average by 01:25, indicating a stronger running profile, while your best lap of 04:51 showcases your capability to sprint when it counts. However, let’s talk about pacing; your first running segment was strong, but it appears you might have started too fast. This can lead to fatigue in later segments, especially when you want to maintain that momentum through the heavy lifts and bodyweight exercises. Remember, Hyrox is a marathon, not a sprint (unless you’re running away from a bear!). 🐻💨

Segments & Race Analysis:

In analyzing your segments, we see a mix of strengths and areas needing work. You kicked off with an impressive running 1, but the subsequent running segments revealed a slight decline in performance. Your ski erg and sled push times were slightly below average, which suggests a need for targeted strength training. Notably, your burpees broad jump and farmers carry segments were stellar, ranking in the 87th and 86th percentiles respectively. This shows that while your endurance is solid, your strength endurance might be the key area to ramp up in training. The roxzone time of 08:38 also suggests there’s room to tighten those transitions. We want you to flow like water, not look like a deer on ice! ❄️

Segments to Improve:

• Sandbag Lunges: Your time of 04:24 is a bit slow compared to the potential improvement of 00:40 (aiming for 03:44). This segment should be a major focus during training—51% of your attention should be here. Incorporate weighted lunges with a focus on form and speed. Aim for 3 sets of 10 reps per leg, gradually increasing the weight and decreasing the rest time. Don't forget to practice transitioning from the lunge to the run to simulate race conditions.
• Burpees Broad Jump: You have room for improvement here too, with a potential gain of 00:16 (from 03:37 to 03:21). This should be a 20% focus in your training. To enhance your efficiency, work on explosive power. Try integrating jump squats and burpee box jumps into your routine. Aim for 4 sets of 8 reps, focusing on landing softly and transitioning quickly into the jump.

Remember, in Hyrox, every second counts, so make those segments count! The key is keeping the intensity high while maintaining good form, avoiding the dreaded “I’m a turtle in quicksand” syndrome. 🐢

Race Strategies:

• Pacing: Start strong but be smart. The first run segment should be fast, but not so fast that you’re gasping for air by the second run. Aim for a consistent pace across all running segments, targeting just a few seconds faster than your average pace—think of it as a 'controlled sprint.'
• Transition Smoothly: Your roxzone time indicates some sluggishness. Practice transitions between exercises in your training. Use a timer and aim to reduce the time spent fumbling around. In a race, every second spent standing still is a second you can’t get back!
• Visualize: Before your next race, visualize each segment. Picture yourself flying through the sandbag lunges, nailing the burpees, and transitioning seamlessly. Visualization is a powerful tool; it’s like a warm-up for your brain! 🧠💥

Conclusion:

Overall, Paul and Russ, you have a strong base to work from, but with some focused training on those key segments, you can see significant improvements in your performance. Your consistency and determination will serve you well as you prepare for your next races. With upcoming events like the HYROX Perth and Cigna Healthcare HYROX in Hong Kong, you have plenty of opportunities to showcase your hard work. Remember, “The only way to prove you are a good athlete is to prove it to yourself, in training and in competition.” So get out there, stay dedicated, and let’s crush those goals! 🏆💪

Keep pushing the limits, and let’s get ready to dominate the competition! And remember, if you feel like giving up, just think about all the snacks you’ll get after the race. 😄

Your Rox-Coach is here cheering you on every step of the way!