Overall Performance:

Dec Ramsay, you've truly put on a show at the 2025 London Hyrox competition! Finishing with an overall time of 02:00:32, you've placed in the top 97% of competitors out of 1909 athletes. That's no small feat! Your total running time of 56:11 is impressive, especially considering it’s 1:40 faster than the average for your finish time. This indicates you have a strong running profile, which is a fantastic asset in Hyrox. Your best running lap at 5:35 shows your speed and endurance potential.

However, there are some areas for improvement that could take you from great to phenomenal. Looking at your pacing, you started reasonably strong with your first running segment. But as the race progressed, particularly in the later running segments, the times suggest that your endurance might have been challenged. Remember, it’s not just about how fast you start; it’s about how strong you finish! Let’s dive deeper into the segments to extract valuable insights and strategies to enhance your performance.

Segments & Race Analysis:

Your race performance showcases a mix of solid strengths and areas that need sharpening. Here's a breakdown of how you performed across the segments:

Running Segments: Your initial pace was excellent, but as fatigue set in, your running times in segments three and four showed a noticeable slowdown. This indicates room for improvement in your endurance to maintain speed throughout.
Strength Segments: You really shined in the Ski Erg and Sled Push, ranking in the 89th and 95th percentiles, respectively. Keep that momentum going! However, the Wall Balls and Burpees Broad Jump segments were areas where you lost significant time compared to average competitors.
Roxzone: The time in between exercise zones was slower than average at 7:14, indicating a need to work on transition efficiency. Remember, every second counts when you're in a race that tests both your fitness and mental resilience.

Segments to Improve:

Now, let's focus on the segments that need your attention:

Wall Balls:
- Current Time: 13:38
- Potential Improvement: 03:44 (aim for 09:54)
- Focus during training: 37%
To improve your Wall Balls, focusing on technique is crucial. Ensure you’re hitting the right depth and using your legs to drive the ball up rather than relying solely on your arms. Incorporate sets of wall ball drills into your routine, aiming for high repetitions at a steady pace. Consider adding a weight vest for extra resistance. And remember, if you can’t talk while doing them, you’re probably working too hard—so keep it conversational!
Total Running Time:
- Current Time: 56:11
- Potential Improvement: 02:07 (aim for 54:04)
- Focus during training: 21%
For running, incorporating longer runs and interval training will be essential. Work on negative splits, where you finish each segment faster than the one before. Try tempo runs to improve your lactate threshold—this will help you maintain a faster pace without burning out. The goal is to make your legs feel light as a feather, even when they feel like lead!
Burpees Broad Jump:
- Current Time: 09:59
- Potential Improvement: 01:56 (aim for 08:03)
- Focus during training: 19%
Practice your burpee technique—focus on your form to maximize efficiency. Incorporate plyometric drills to build explosive power. You could try sets of burpees with a broad jump at the end, gradually increasing your speed. And remember, the goal is to leave the ground—not just take a leap of faith!
Sled Push:
- Current Time: 04:43
- Potential Improvement: 00:40 (aim for 04:03)
- Focus during training: 6%
To boost your sled push, ensure you’re using proper body mechanics: keep your back straight and drive through your legs. Sled push workouts should become a staple—consider heavier sleds or longer distances to build strength. Remember, if you’re not pushing your sled, you’re just pretending to be a bulldozer!
Sandbag Lunges:
- Current Time: 08:05
- Potential Improvement: 00:40 (aim for 07:25)
- Focus during training: 6%
For lunges, ensure you’re stepping out far enough to engage your glutes fully. Incorporate heavier sandbag lunges into your training, focusing on form and speed. Consider doing them as part of a circuit to mimic race conditions. You know what they say—if lunges weren’t hard, they’d be called ‘lounge-ies’!
Farmers Carry:
- Current Time: 03:28
- Potential Improvement: 00:28 (aim for 03:00)
- Focus during training: 4%
Farmers carries are all about grip strength and core stability. Increase the weight gradually while maintaining form. Incorporate them into your strength training sessions—perhaps as a finisher after your main lifts. Remember, if you’re carrying groceries, you’re essentially training for the Farmers Carry—just don’t drop the eggs!

Race Strategies:

Now that we've identified the segments to improve, let’s talk strategy for race day:

Pacing: Start strong but avoid going all out in the first few segments. Aim for a consistent pace that allows you to maintain energy for the latter parts of the race. It’s like running a marathon instead of a sprint through a buffet line!
Transition Efficiency: Work on your Roxzone time. Practice your transitions in training—set up mock races to simulate the flow from one segment to another. This will help you improve your efficiency and cut down on valuable seconds. Think of it as a relay race, but you don’t want to pass the baton to yourself too slowly!
Breathing Techniques: Pay attention to your breathing, especially during high-intensity segments. Focus on deep, rhythmic breaths to keep your heart rate steady. Remember, it’s all about keeping cool under pressure, even when you feel like a furnace!

Conclusion:

Dec, your performance at the 2025 London Hyrox was impressive, and it’s clear you have a strong foundation to build upon. As you prepare for your next races in Birmingham and London later this year, remember that consistency is key. Focus on the identified areas for improvement, and with dedicated training, you’ll see significant gains. The goal is to make every second count—after all, it’s not just about finishing; it’s about finishing strong!

Keep this Goggins quote in mind: “You are not going to die. You are going to live. And you are going to work hard to get what you want.” Now get out there, crush those workouts, and get ready to show everyone what you’re made of! 💪💥

And remember, every time you think about quitting, just remember why you started… and how much you love pizza! 🏆

Stay strong, stay focused, and keep pushing forward. You’ve got this!

— The Rox-Coach