Overall Performance:

Jeremy and Craig, you crushed it out there at the 2025 Sydney Hyrox competition! With an overall rank of 719 out of 1355 athletes, you both landed in the top 53%, and even better, you secured the 13th place in the competitive 50-54 age group—top 46% of 28 athletes! Not too shabby for a day's work! 🏆 Your overall time of 01:18:07 reflects a commendable effort, but there are key areas where we can sharpen the blade even further.

Your total running time of 41:12 gives a peek into your running profile, showing that you have a stronger running capability, being 3:16 faster than the average for your finish time. This means you can benefit from focusing more on strength training to balance out your hybrid profile. Now, let’s talk pacing—your first running segment was impressive, clocking in at 04:28, which was 33 seconds faster than average! However, as the race progressed, it seems you may have started to feel the burn, as your later running segments slowed down. The key is to find that sweet spot—hard enough to push your limits but not so hard that you run out of gas! 💥

Segments & Race Analysis:

Looking at the segments, you both had some standout performances, particularly in the Burpees Broad Jump, where you ranked in the 88th percentile. Clearly, you’ve mastered that explosive movement! However, there are areas that need attention. The Sled Push, for example, served as a bit of a wall for you, where you ranked 15th percentile. This suggests that you hit a wall there, and it’s an area that can’t be overlooked when considering your overall performance.

Let’s break down the segments a bit:

**Running 1:** Fast start but pacing strategy needs adjustment for later segments.
**Ski Erg:** Solid effort, but a bit of improvement can help with endurance.
**Sled Push:** Major area for improvement. A 15% rank means more strength work needed.
**Burpees Broad Jump:** Excellent performance, keep that momentum!
**Wall Balls and Sandbag Lunges:** These segments performed below average, but they are crucial for your overall time.

Overall, it’s clear that you both have the running aspect nailed down, but to become formidable athletes, we need to bolster that strength component to match your running prowess.

Segments to Improve:

Let’s target those segments where we can amp up your performance:

Burpees Broad Jump:
- **Current Time:** 04:08
- **Potential Improvement:** 01:00 (aiming for 03:08)
- **Focus during training:** 39%
- Drills: Incorporate high-rep burpees into your workouts, focusing on explosive movements. Try pairing them with jump squats to build that power. A good routine could be 5 sets of 10 burpees followed immediately by 10 jump squats. Rest 1 minute between sets.
Sandbag Lunges:
- **Current Time:** 04:16
- **Potential Improvement:** 00:45 (aiming for 03:31)
- **Focus during training:** 29%
- Drills: Sandbag carries and lunges can be your best friends here. Try doing 4 sets of 30-second carries followed by 15 lunges, alternating legs. This will not only build strength but also improve your stamina.
Wall Balls:
- **Current Time:** 04:47
- **Potential Improvement:** 00:35 (aiming for 04:12)
- **Focus during training:** 22%
- Drills: Work on your form and power! Aim for 5 sets of 15 wall balls, focusing on a smooth, consistent rhythm. Don't forget to include a squat in each rep to maximize efficiency!

By concentrating 39% of your training on Burpees Broad Jump and honing in on the other two segments, you can make significant strides. Remember, every second counts in Hyrox, so let’s make those seconds work for you!

Race Strategies:

Now, onto race strategies. You’ve got the talent, but let’s optimize your strategy to capitalize on it:

Pacing: Start strong but keep an eye on your heart rate. If you feel yourself starting to fade during the mid-race, ease up just a bit to save energy for the final push.
Transitions: Your Roxzone was a bit slower than average, clocking in at 09:02, which indicates that you might be resting too long or not moving efficiently between segments. Focus on minimizing your transition times by practicing quick changes between exercises. A good tip is to set up your equipment in a way that allows you to flow from one exercise to another effortlessly.
Mindset: Keep your head in the game; repeat affirmations like “I am strong. I am capable. I am unstoppable.” When you hit a rough patch, remember why you’re there and how far you’ve come!

Conclusion:

Jeremy and Craig, you’ve laid a solid foundation, and with some targeted work, you can push your performance to the next level. Looking ahead, consider your next relevant races:

HYROX Perth: Date: 2025-09-05
HYROX Perth: Date: 2025-09-06
Cigna Healthcare HYROX Hong Kong: Date: 2025-07-26

These events are perfect opportunities to implement the improvements we’ve discussed. Remember, “You can’t hurt me” is not just a mantra; it’s a mindset. Each race is a new challenge, and every second counts. Let’s keep smiling through the sweat and pain; after all, it’s just you against you out there! 💪 Keep pushing, and let’s aim for new personal bests!

Until next time, stay strong, stay focused, and keep grinding!

Your Rox-Coach

Craig Sidney, Craig Sidney, Andrew Tyrrell, Andrew Tyrrell vs Jeremy Goodhew, Craig Sidney

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?