Stephen Jackson, Kyle Kirkpatrick Hyrox Result

Overall Performance:

Congratulations, Stephen and Kyle! You two tackled the 2025 Sydney Hyrox competition with determination and grit, finishing in a solid time of 01:22:34. Your overall rank of 817 puts you in the top 60% of all 1355 athletes, which is commendable! In your age group, you finished 210, also in the top 60% of 350 competitors. Not too shabby, right?

In analyzing your performance, it’s clear that you have a competitive edge when it comes to running. Your Total Running Time of 46:43 was faster than average by about 28 seconds, indicating that you both possess a strong running profile. However, the results show that there is room for improvement, particularly in the strength-based segments. Your best running lap of 04:43 demonstrates that you can push the pace. Just remember, running is like a good joke — it’s all about the timing! 😄

Let’s break down your race to see where you can maximize your strengths and elevate your game even further!

Segments & Race Analysis:

Looking at the segments, both of you displayed solid pacing strategies but also highlighted areas where you can improve. Overall, your running segments were efficient, but the strength segments lagged behind the averages. Here’s a quick overview of how you performed:

• Running 1: 04:43 (-00:33) – You both started strong, although it might have been a touch too fast; this segment ranks in the 49th percentile.
• Ski Erg: 04:11 (+00:04) – This was a good performance, ranking in the 77th percentile, showing your cardio endurance.
• Sled Push: 01:26 (-00:26) – Here’s where it gets tough; this segment is in the 16th percentile. Time to dig deep!
• Sandbag Lunges: 03:10 (-00:42) – Another segment that needs attention, ranking in the 36th percentile.
• Roxzone: 09:36 (+01:59) – The transition time here indicates that you both spent a bit too long recovering. Let’s tighten that up!

You can see that while running is your strength, the strength segments are where you need to put in some extra work. The key takeaway is to maintain your excellent running while focusing on your strength training to round out your performance.

Segments to Improve:

Now, let’s dive into the segments that need the most work. Your focus for improvement should be on the overall running performance, which can be enhanced by 34 seconds! Here’s the breakdown:

• Sled Push: This segment has a potential improvement of about 26 seconds. Focus during training: 70%.
• Sandbag Lunges: This segment could improve by 42 seconds. Focus during training: 70%.
• Roxzone: Work on reducing transition time by at least 2 minutes. Focus during training: 50%.

Here are some specific drills and exercises to turn these weaknesses into strengths:

• Sled Push: Incorporate heavy sled pushes into your workout 2 times a week. Focus on low-rep, high-weight pushes, ensuring you maintain proper form to engage your core and legs effectively. Try to push for 20-30 meters with a rest period of 2 minutes between sets.
• Sandbag Lunges: Increase your lunging strength by doing weighted lunges. Start with 3 sets of 10-15 reps per leg while holding a sandbag or kettlebell. Incorporate walking lunges to mimic race conditions, and focus on maintaining a strong core throughout.
• Roxzone Efficiency: Practice quick transitions during training by simulating race conditions. Use a stopwatch and try to beat your personal best at transitioning between exercises. Use drills that focus on explosive movements followed by immediate transitions into the next exercise.

Don’t forget to incorporate mobility work and core strengthening exercises, as these will help you maintain form and power through the strength segments. Remember, "The only easy day was yesterday." – David Goggins 💪

Race Strategies:

As you gear up for your next races, consider these strategies to boost your performance:

• Pacing: Start strong but not too fast. Maintain a steady pace in the first half of your running segments, which will help you conserve energy for the strength portions.
• Hydration: Stay hydrated. A well-hydrated athlete performs better, so make sure you’re drinking enough water before and during the race.
• Transition Training: Practice transitioning from running to strength exercises. This will not only help you move faster but also prepare your body to switch from endurance to strength mode.
• Mindset: Keep a positive mindset. Remember that every challenge is an opportunity to grow. If you face a tough segment, think of it as a chance to show what you’re made of!

Conclusion:

Stephen and Kyle, you’ve got the potential to really elevate your Hyrox game. As you prepare for the upcoming races in Perth and Hong Kong, focus on your strength segments while maintaining that stellar running. The next races are just around the corner, and with a bit of dedication, you can both see significant improvements!

Remember, "You are never too old to set another goal or to dream a new dream." Keep pushing yourselves, and let’s turn those weaknesses into strengths. Because in Hyrox, just like in life, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward. 💥

Keep hustling, and let’s crush those next races together! You got this, Rox-Coach is here to support you every step of the way! 🏆