Stefan Despotovic, Parth Singhal Hyrox Result

Overall Performance:

Stefan and Parth, you both put in a solid effort at the 2025 Sydney Hyrox race, finishing with an overall time of 01:25:10, placing you among the top 64% of athletes. You’re not just participants; you’re warriors in the arena! 🏆 This performance reflects a commendable mix of speed and strength, but there are areas where we can sharpen your skills even further.

Stefan, your total running time of 44:38, which is 3:52 faster than average, suggests you have a runner's profile—great job on the speed! However, this means we need to focus more on building your strength to keep up with the demands of Hyrox competitions. Your first running segment was particularly impressive at 04:28, but we need to ensure that you don't go out too fast next time. A more controlled start will help manage your energy and maintain performance throughout the race.

Parth, you did well overall, but we’ll need to dig into specific segments where you can improve. Together, you both have the potential to elevate your performance to new heights, but it’s going to take some strategic tweaking in training! Let’s dive deeper into the segments and analyze how you can dominate the next race. 💪

Segments & Race Analysis:

Your splits reveal a mix of strong segments and areas where time was lost compared to the averages. The Sled Push and Burpees Broad Jump were standout segments for you both, with rankings in the 90th percentile or higher, showing that you have a strong foundation in strength. However, the Sandbag Lunges and Wall Balls segments are where both of you can see significant improvement.

Stefan, your pacing in the running segments needs to be refined. Starting at 04:28 was fantastic, but the subsequent runs slowed down considerably, especially Running 2 and Running 4, where you hit 04:45 and 05:36, respectively. This indicates that you may have pushed too hard at the start, leaving you gasping for air later. Your Roxzone time of 09:17 also suggests that transitions took longer than necessary. Improving your overall fitness and refining these transitions will be crucial for your upcoming races.

Segments to Improve:

• Sandbag Lunges: Current Time: 05:08; Potential Improvement: 01:10 (Focus during training: 36%)
• Burpees Broad Jump (BBJ): Current Time: 04:25; Potential Improvement: 00:50 (Focus during training: 25%)
• Sled Pull: Current Time: 04:06; Potential Improvement: 00:27 (Focus during training: 13%)
• Wall Balls: Current Time: 04:56; Potential Improvement: 00:21 (Focus during training: 10%)
• Sled Push: Current Time: 02:14; Potential Improvement: 00:18 (Focus during training: 9%)

The Sandbag Lunges segment is a clear opportunity for improvement. Focus 36% of your training on this area. To enhance your performance here, consider implementing the following:

• Weighted Lunges: Incorporate weighted lunges into your routine, using a similar weight to the Hyrox sandbags. Aim for 3 sets of 10-12 reps, focusing on form and depth.
• Plyometric Lunges: Add explosive lunges or jump lunges to increase power and speed. This will mimic the energy demand during the race.
• Sandbag Carries: Practice carrying a sandbag over various distances; this will build functional strength and endurance specific to the Hyrox demands.

For the Burpees Broad Jump, which could use a 25% focus during training, here’s what to do:

• Burpee Variations: Incorporate different burpee variations into your workouts (e.g., lateral burpees, box burpees) to keep it fresh and improve explosive power.
• Jump Training: Focus on jump squats and box jumps to enhance your explosive power, which will directly benefit your broad jump performance.

For the Sled Pull, a 13% focus can yield great results. Consider these strategies:

• Sled Drags: Increase your sled drag training with varying weights, aiming for 4-5 sets of 30-40 meters, focusing on speed and technique.
• Core Strengthening: Incorporate core workouts (planks, Russian twists) to build the core stability needed for effective sled pulls.

Wall Balls are also an area for improvement where you can focus 10% of your training. Here’s how:

• Wall Ball Drills: Increase your reps and sets of Wall Balls in training. Aim for 3 sets of 20-30 reps, focusing on a consistent rhythm and catching technique.
• Strength Training: Incorporate squats and overhead presses to build the strength needed to power through the Wall Balls more efficiently.

Finally, for the Sled Push, even a 9% focus can enhance performance:

• Sled Push Practice: Regularly incorporate sled pushes into your training, focusing on proper form and pushing technique. Aim for 4-5 sets of 20-30 meters.
• Strength Training: Perform heavy squats and leg press workouts to build the necessary leg strength for powerful sled pushes.

Race Strategies:

As you prepare for your next race, implementing strategic pacing will be crucial. Start conservatively; aim to hold back on your initial run to conserve energy for the later segments. Consider this mantra: "It's not about how you start, but how you finish!"

During transitions, practice quick changes and minimize downtime between exercises. The Roxzone is where you can gain or lose valuable time. Think of it as the 'rest area' of a race; if you're lounging around too long, you won't reach the finish line! 🔥

Stay mentally engaged; visualize your performance and focus on your breathing to keep calm under pressure. Remember: "The body achieves what the mind believes." You've got to believe in your strength and capability! 💥

Conclusion:

Stefan and Parth, your performance in Sydney was commendable, and the potential for growth is significant. With a solid training plan focused on specific segments, you can turn weaknesses into strengths. Both of you have an exciting path ahead, with the HYROX Perth races coming up in September and the Cigna Healthcare HYROX in Hong Kong at the end of July. These events will be perfect for showcasing your improvements and pushing your limits further!

Remember, "Pain is temporary, but pride is forever." Stay disciplined in your training, keep pushing each other, and let's crush those next races together! You’ve got this! The Rox-Coach is always in your corner! 💪