Timothy Gill, Benjamin King Hyrox Result

Overall Performance

Timothy Gill and Benjamin King, you both put in a stellar effort at the 2025 Sydney Hyrox competition, finishing with an overall time of 01:35:11, placing you in the top 72% of 1355 athletes. Not too shabby, but let’s not rest on our laurels just yet! Your performance in the 35-39 age group saw you ranked 144 out of 218, which is solid, but I know you have more in the tank! 🌟

Now, let’s break it down: your total running time of 51:59 is 3:17 faster than the average for your finish time, suggesting that you both have a strong runner profile. However, we need to look at the segments post-running—those transitions and strength segments need some work. Remember, Hyrox is a hybrid challenge, and you need to be just as strong as you are fast. If you’re running like the wind, but moving through the exercises like molasses, we have a recipe for disaster—and we want to avoid that! 💨

Segments & Race Analysis

Your pacing was a mixed bag. You kicked off strong with a best running lap of 05:38, which is impressive and shows you have great speed. However, the latter running segments, particularly Running 5 and Running 6, saw slower times, which may indicate fatigue setting in. Running 8 really took a hit, coming in at 08:49, which is a full minute slower than average. This suggests that while you started strong, maintaining that speed throughout the race became a challenge. Remember, it’s a marathon, not a sprint!

When we look at the strength segments, you displayed some serious potential with the Ski Erg and Burpees Broad Jump, both of which were above average. However, the Sled Push and Wall Balls need some love. The Wall Balls, in particular, were a major time sink and could be a key area for improvement. You also had a slower Roxzone time, which indicates that transitions are costing you precious seconds. Every second counts in Hyrox, and those transitions should feel seamless. Let's tighten that up! 💪

Segments to Improve

Here’s the breakdown of where you can focus your training to turn those segments into strengths:

• Wall Balls
  • Current Time: 07:13
  • Target Time: 05:06
  • Potential Improvement: 02:07
  • Focus during Training: 63%

  Wall Balls are where you can gain the most ground. To improve this segment, focus on technique and endurance. Start with sets of 15-20 reps with lighter weights to perfect your form and gradually increase the weight. Incorporate interval workouts—perform a set number of Wall Balls followed by a sprint or high-intensity exercise to simulate race conditions.

• Sandbag Lunges
  • Current Time: 05:21
  • Target Time: 04:29
  • Potential Improvement: 00:52
  • Focus during Training: 26%

  For Sandbag Lunges, work on your leg strength and lunging technique. Try weighted lunges and focus on explosive power. Incorporate plyometric lunges to build strength and stability. Remember, every lunge should feel like you’re propelling yourself forward, not dragging yourself through quicksand!

• Burpees Broad Jump
  • Current Time: 04:24
  • Target Time: 04:06
  • Potential Improvement: 00:18
  • Focus during Training: 9%

  For the Burpees Broad Jump, focus on your explosive power and core stability. Practice combining burpees with broad jumps in a circuit format to improve your overall speed and rhythm. It’s all about efficiency—make those jumps count!

Race Strategies

Here’s how you can strategize for your next race:

• Start Strong, Finish Stronger: You showed great potential at the start; now let’s work on keeping some of that energy for the later stages. Consider pacing strategies that allow for slight adjustments based on how you feel after each running segment.
• Transition Practice: Incorporate transition drills into your training. Set up mock transitions between exercises to improve your flow and speed. Visualize the transition as part of the exercise—smooth is fast!
• Mindset is Key: Stay mentally tough throughout. Remember, Goggins says, “It’s not about the pain, it’s about the gain.” Keep pushing through the discomfort, and you’ll emerge stronger on the other side!

Conclusion

Timothy and Benjamin, you both have shown strong potential in your Hyrox journey, and I believe with focused training, you can elevate your performance to the next level! With the next relevant races coming up in Perth and Hong Kong, it’s time to put in the work. Make sure to plan your training wisely around those dates. Remember, every minute spent training is an investment in your performance. 🏆

As you prepare for your upcoming events, keep this in mind: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” – Dwayne Johnson. Let’s keep that fire burning! And hey, if all else fails, just remember the faster you finish, the more time you have to grab a post-race snack! 🍕

Stay motivated, stay focused, and let’s crush those next races! I’m here with you every step (or rep) of the way. You've got this! 💥

— The Rox-Coach