William Kemp, Philip Doble Hyrox Result

Overall Performance:

William and Philip, you two crushed it out there at the 2025 Sydney Hyrox! Finishing with an overall time of 01:21:22 places you in the top 58% of 1355 athletes, and you're sitting pretty at the top of your age group with a rank of 1! That’s a solid achievement, especially considering the competition. Your total running time of 43:48 is faster than average by 02:34, showcasing your strengths as runners. You’ve got a solid runner profile, which is great, but it also means we need to focus on increasing your strength in the workouts to complement that speed. Remember, even the fastest runners can’t outrun a bad lift! 🏃‍♂️💥

Your pacing was generally good, but let’s dive deeper. The first running segment at 04:39 was a strong start, but it seems you may have gone out a bit too hot—especially given that it’s in the 47th percentile. Finding the sweet spot between speed and endurance will be crucial as you prepare for your next races. Remember, it's not a sprint if you want to finish strong! The key is to find a rhythm, not just a fast pace.

Segments & Race Analysis:

Looking at your race performance, you have some strengths that really shine through. The Burpees Broad Jump (BBJ) at 04:07 is impressive, landing you in the 88th percentile! This segment shows you have the explosiveness needed in Hyrox competitions. On the flip side, your Sled Push at 01:27 puts you in the 18th percentile, and that's an area where we can definitely improve. This segment is crucial since it directly impacts your overall strength endurance and transition efficiency.

Your Roxzone time of 08:52 is an area for improvement as well, especially with your focus on transitions. If you’re taking longer than necessary to switch from one exercise to the next, you are letting your competition get ahead. Transition time is like the silent killer of your overall time—don’t let it sneak up on you! 💪

Segments to Improve:

• Burpees Broad Jump: Your time of 04:07 has a potential improvement of 00:44, aiming to bring it down to 03:23. Focus on this segment 38% of your training time. Incorporate plyometric training that mimics the BBJ to enhance your explosiveness. Drills like box jumps, depth jumps, and even shuttle runs can build that explosive power. Also, practice your form: keep your core tight and land softly to prepare for the next jump.
• Sandbag Lunges: Currently at 04:12, you can improve by 00:27 to reach 03:45. Devote 23% of your training time here. Work on weighted lunges and incorporate them into your strength sessions. Focus on your form: keep your front knee aligned with your ankle and push through your heel for optimum strength transfer. You might even throw in some agility drills to keep those legs quick and responsive.
• Wall Balls: At 04:50, you can shave off 00:27 to reach 04:23, with a 23% focus in your training. High-rep wall ball sets are a great way to build endurance. Pair them with squat jumps to increase your power output. Aim for a consistent rhythm and always aim for that target—if you’re not aiming high, you’re not going to reach high! Also, don’t forget to practice your breathing, as that will help you maintain your stamina through the fatigue of the race.

Race Strategies:

For your upcoming races, strategy is key. Here’s how to tackle your next Hyrox event:

• Pacing: Start strong but controlled. Aim for a pace that allows you to maintain energy for the later segments. Remember, it’s a marathon, not a sprint—unless it's the last 200 meters, then go all out!
• Transitions: Work on your transitions in training as if they were an event of their own. Practice moving from one exercise to another, timing yourself, and finding ways to streamline your process. Think of it as the pit stop of your race; a fast pit stop can win you the race!
• Mindset: Keep that Goggins mentality in check—if it feels hard, lean into it. Every rep, every step, and every second spent in discomfort is a step closer to your goals. Embrace the suck! 💪

Conclusion:

William and Philip, you’ve got what it takes to elevate your game in the Hyrox arena. Your next races are just around the corner with HYROX Perth on September 5th and 6th, and the Cigna Healthcare HYROX Hong Kong on July 26th. Use this time to not just refine your strengths but to build up those areas that need work. Remember, it’s about progress, not perfection. Each workout is a brick in the wall of your success!

As you gear up for your next events, keep this quote in mind: "The only way to achieve the impossible is to believe it is possible." So believe it, train for it, and let's crush those next races! And just remember, “If it doesn’t challenge you, it won’t change you!” Now, go out there and be the athletes you know you can be! The Rox-Coach believes in you! 🏆