Shaun Barnett, Brady Barnett Hyrox Result

Overall Performance:

Shaun and Brady, congratulations on completing the Hyrox race in Sydney! Finishing with an overall time of 01:21:24 puts you in the top 58% of the 1355 athletes—an impressive feat, especially when you consider the competition. You both demonstrated a solid performance, particularly in the earlier segments, showcasing your ability to hit the ground running. However, there are some areas where we can refine your strategy and boost your efficiency.

Your pacing was generally on point, but there were moments where you could have pushed a little harder, especially in the latter running segments. Comparing your total running time of 44:03, which is faster than the average by 02:19, it seems you both have a strong runner profile. This is great for endurance but also indicates a need to bolster your strength training to keep those muscles firing throughout the race. Remember, a Hyrox competition is as much about strength as it is about speed—just like a donut is about the sprinkles, not just the dough! 🍩

Segments & Race Analysis:

In analyzing your race splits, it’s clear that you’ve made some significant strides since your last event in Auckland, where you finished in 01:38:25. The improvements are notable across the board, especially in your running times. Your best running lap of 04:43 is impressive, and it indicates that you have the potential to be even faster. However, your performance on certain strength segments, particularly the Burpees Broad Jump and the Sled Push, suggests that we need to focus on building that explosive strength.

Looking at the data, your Roxzone time of 09:02 is significantly slower than average (+01:37), indicating that transitions are an area needing work. Efficient transitions can shave precious seconds (or minutes) off your overall time, so let’s tighten that up. Think of it this way: if your transitions were a car, they’d be stuck in traffic when they should be cruising at 100 km/h!

Segments to Improve:

Now, let's focus on specific segments where we can turn weaknesses into strengths. The Burpees Broad Jump (BBJ) is a crucial area for improvement, with a potential time reduction of 01:05—from 04:28 to 03:23. This segment should be your primary focus during training, accounting for 74% of your improvement plan.

• Burpees Broad Jump: Work on explosive power and technique. Incorporate plyometric exercises such as box jumps, depth jumps, and explosive push-ups into your routine. Aim for 2-3 sessions per week focusing on these drills.
• Form Corrections: Ensure that your burpees are clean—chest to the ground, feet back, then explode forward. When transitioning to the jump, use your arms to drive up and forward. Practice this with a focus on speed and fluidity.
• Compromise Running Scenarios: After performing BBJs, do short sprints (30-50m) to simulate race fatigue. This will help you acclimatize to running post-strength exercises. Include these in your interval training sessions.

In addition to the BBJ, we should also consider improving your Sled Push. Currently sitting at 01:33, we want to turn this into a more competitive time. Here’s how:

• Sled Push: Increase your leg strength with squats, lunges, and deadlifts. Aim for heavy sled pushes in training to build the specific strength needed for this segment. Integrate 1-2 heavy sled push sessions weekly.
• Speed Drills: Focus on shorter, explosive pushes, practicing starting from a dead stop. This simulates race conditions and helps develop power off the line.

Race Strategies:

For your next races, let's implement some strategies to maximize your performance:

• Pacing Strategy: Start strong, but not too fast. Maintain a pace similar to your best lap in the first running segment. Use your running strength to your advantage but don’t burn out early. Consider using a negative split strategy where you aim to run the second half faster than the first.
• Transition Practices: Incorporate ‘mock transitions’ in training. Move quickly between exercises, simulating race conditions. Train your body to shift gears seamlessly between strength and running segments.
• Use Your Strengths: If you hit a segment that plays to your strength, push hard. For example, if you feel strong on the Ski Erg, take advantage of that and use it to recover a bit before the more demanding segments.

Conclusion:

Shaun and Brady, you both have shown tremendous growth since your last race, and the upcoming challenges like the HYROX events in Perth and Hong Kong are perfect opportunities to continue that momentum. Remember, it’s not just about the finish line, but the journey to get there. Embrace the grind! As David Goggins would say, “You are not in pain, you are in training.”

Focus on the strategies we've discussed, and keep refining those transitions to maximize your potential. The next races are just around the corner, so let’s hit the ground running—figuratively and literally! 💪

Keep pushing, keep improving, and remember: every second counts! You've got this! The Rox-Coach is here to support you every step of the way! 💥