Overall Performance:

Simon, first off, kudos for your performance at the 2025 London Excel! Finishing with an overall time of 01:26:06 and ranking 3233 out of 5535 athletes is a solid achievement. You’ve shown that you can hang tough amidst a sea of competitors, and being in the top 58% overall is no easy feat. Your age group ranking of 684 (top 61% of 1117 athletes) reinforces that you have the potential to rise even higher.

Now, let’s talk about your pacing. Your total running time of 34:19 is significantly faster than the average, showing that you’ve got the legs for running. However, your performance in segments like burpees and wall balls suggests that you might want to shift some focus toward building strength and endurance. It seems you have a runner's profile—so let’s make sure your strength game is just as strong as your cardio! Remember, "You can't hurt me," as Goggins would say, but that doesn't mean you shouldn’t work on those weaknesses! 🚀

Segments & Race Analysis:

Analyzing your race segments, it’s clear that your overall running times are commendable, but your strength segments are where you fell behind compared to the average athlete in your category. Your splits indicate that you started strong in Running 1 but may have paced yourself a bit too fast, putting you at a 13th percentile rank. As the race progressed, there was a consistent drop in pacing during your running segments, indicating fatigue might have set in, especially after the demanding strength exercises. A little tip: "Don’t stop when you’re tired; stop when you’re done!"

In segments like Burpees Broad Jump and Wall Balls, you lagged behind the average by over a minute, which indicates that these are key areas for improvement. Your Roxzone time of 11:35 is also slower than average, suggesting that transitions and overall fitness could be optimized. If you could cut down on transition times, you could see a significant improvement in your overall performance. Remember, in Hyrox, every second counts! ⏳

Segments to Improve:

Now, let’s tackle the segments with the most potential for improvement:

Burpees Broad Jump - Potential Improvement: 01:26 (From 06:37 to 05:11), Focus during training: 28%
Wall Balls - Potential Improvement: 01:05 (From 07:24 to 06:19), Focus during training: 21%
Sandbag Lunges - Potential Improvement: 00:59 (From 05:56 to 04:57), Focus during training: 19%
Ski Erg - Potential Improvement: 00:29 (From 04:55 to 04:26), Focus during training: 9%
Sled Pull - Potential Improvement: 00:24 (From 05:07 to 04:43), Focus during training: 7%
Rowing - Potential Improvement: 00:23 (From 05:09 to 04:46), Focus during training: 7%

To turn these weaknesses into strengths, it’s time to ramp up your training with targeted drills:

Burpees Broad Jump: Incorporate high-intensity interval training (HIIT) sessions focusing on burpees and broad jumps. Start with 5 sets of 10 reps, ensuring explosive movement. Work on your form to keep it efficient, and don't let your legs turn into jelly mid-way! This will improve both your strength and your endurance.
Wall Balls: Aim for high-rep wall ball sessions, gradually increasing the weight as you become more comfortable. Try to include 3 sets of 15-20 reps at a challenging weight, resting minimally between sets. Remember, "Strength does not come from winning. Your struggles develop your strengths." 🏋️‍♂️
Sandbag Lunges: Include lunges in your routine at least twice weekly. Focus on adding weight gradually, aiming to complete 4 sets of 12-15 reps per leg. Consider doing them in a circuit where you pair them with upper body exercises to simulate race conditions.
Ski Erg: Increase your power output on the Ski Erg by incorporating interval training. Aim for 10 sets of 30 seconds at maximum effort followed by 1 minute of rest. This will develop both your aerobic and anaerobic fitness, giving you the edge you need!
Sled Pull: Focus on technique, ensuring you maintain a strong core and proper form. Incorporate heavy sled pulls into your workouts, aiming for 3-4 sets of 20-30 meters. This will not only improve your time but also build strength in your legs and core.
Rowing: Similar to the Ski Erg, implement interval training on the rowing machine. Aim for intervals of 1 minute at high intensity followed by 1 minute of easy rowing. This will help you work on both endurance and strength.

As you progress, keep an eye on how these drills translate into your race performance. You’ll be amazed at how quickly you can turn those weaker segments into powerful assets!

Race Strategies:

Incorporating effective race strategies can make a massive difference in your overall performance:

Pacing: Start with a controlled pace in the first few running segments. Given that you have a strong running profile, resist the urge to sprint out of the gate. Aim for a steady 5-10% slower than your max effort to conserve energy for the later segments.
Transitions: Practice your transitions in training. Quick transitions are crucial in Hyrox, so work on minimizing your rest periods between exercises. Have a plan for where you’ll place your equipment and how you’ll move from one exercise to the next.
Hydration and Nutrition: Pay attention to your nutrition leading up to the race and during it. Staying well-hydrated is a game-changer, and having a small snack or gel before run segments can give you that extra push.
Mindset: Keep a strong mental focus throughout the race. Visualize your success, and when you hit those tough moments, remind yourself of your training and how far you’ve come. Goggins would tell you, "You are your own competition!" 🥇

Conclusion:

Simon, you have incredible potential, and your recent performance shows that you’re on the right track. With focused training on those key segments, you’ll not only improve your weaknesses but also elevate your overall game. As you gear up for your next races in 2026—HYROX Youngstars London, HYROX London, and the HYROX EMEA Regional Championships—keep your head held high and stay committed to your training plans. Remember, "The only easy day was yesterday!"

Let’s turn those weaknesses into strengths and crush those upcoming races! 💪 Keep pushing, keep grinding, and let’s make every workout count. You've got this!

Yours in strength and determination,

The Rox-Coach