Overall Performance:

Malcolm Bertram, you’ve just crushed the 2025 Glasgow Hyrox competition, finishing with an impressive overall time of 01:02:01. Not only did you secure the 29th overall rank out of nearly 3,000 athletes, but you also took the top spot in your age group (45-49) against 243 competitors! That’s no small feat; you’re in the top 0% of your category! 🏆

Your Total Running Time of 33:02 is an area of strength, giving you a solid runner profile since it’s only 01:14 slower than the average for your finish time. With an average pace of roughly 4:07 per kilometer, your best running lap of 03:37 shows you’ve got the speed to make things happen when it counts. However, it does suggest that with a bit more strength training, you could unlock even greater potential. Your pacing was solid, but there’s always room for improvement, especially in the transitions and strength segments. Let’s dive deeper into the specifics.

Comparing your current race performance with your previous races, it’s evident you’ve made significant strides since the 2023 World Championships in Manchester, where you clocked in at 01:11:40. The improvement of 09:39 is a testament to your hard work and dedication. Your current splits show a more balanced approach and more aggressive pacing, particularly in the early running segments.

Segments & Race Analysis:

Let’s break down your race segments. Your performance shows a mix of strengths and areas for improvement:

Running Segments: Your first running segment (Running 1) was a blast at 03:03, which is a whopping 33 seconds faster than average! However, this sets the stage for a common pitfall: starting too fast. You may have burned out a bit in the later running segments, particularly Running 4 and Running 5, where you were 26 and 23 seconds slower than average, respectively.
Strength Segments: The Sled Push and Burpees Broad Jump are areas where you struggled slightly. Your Sled Push was at 02:08, which is 4 seconds faster than average, but there’s room to shave off even more time. The Burpees Broad Jump at 03:34 needs attention, as you were 20 seconds slower than average.
Roxzone: The time spent in the Roxzone at 03:21 is slower than average by 44 seconds, indicating that transition times are an area for improvement. This shows that while your fitness is solid, refining your transition process can yield valuable seconds.

Your race was a testament to your hard work, but to fully unlock your potential, let’s focus on those segments that need a little more love and attention.

Segments to Improve:

Now, let’s tackle the segments where you have the most potential for improvement. Here’s the breakdown:

Run Total: You have a potential improvement of 01:20 to target for your total running time. Given that your focus during training should be around 45%, here are some specific strategies:

Interval Training: Incorporate high-intensity interval runs that alternate between your race pace and faster bursts. For example, do 4x800m at a pace faster than your race pace with a 2-minute rest in between.
Long Runs: Schedule a weekly long run to build endurance. Aim for 8-12 miles at a conversational pace, gradually increasing speed for the last 20 minutes.
Hill Sprints: Strengthen your running by incorporating hill sprints. Sprint uphill for 20-30 seconds, then walk or jog back down for recovery. Repeat for a total of 6-8 sprints.

Burpees Broad Jump: Here, you can improve by 00:37, with a focus of 21%. This is crucial for building explosive power:

Box Jumps: Incorporate box jumps into your routine to develop explosive leg strength. Start with a height you’re comfortable with and gradually increase as you get stronger.
Plyometrics: Include plyometric workouts like squat jumps and tuck jumps 2-3 times per week. Aim for 3 sets of 10-15 reps.
Burpee Technique: Focus on your burpee form. Ensure you’re landing softly to conserve energy and maintain speed. Break it down into segments during training: squat, jump back, push-up, jump forward, and explode up.

Sled Push: With a potential improvement of 00:25 and a training focus of 14%, here’s what to do:

Strength Training: Include more leg press and squat variations in your routine to build the strength necessary for the sled push.
Sled Drags: Incorporate sled drags into your training to simulate the push motion. Experiment with different weights to find your sweet spot for speed.
Form Improvement: Focus on maintaining a low position when pushing the sled to maximize power transfer. Keep your hands gripped and push with your legs, not just your arms.

Race Strategies:

For your next race, let’s implement some tactical strategies to maximize your performance:

Pacing Strategy: Start strong but controlled. Aim to keep your first running segment around 03:20-03:30. Avoid the urge to go all out; you need energy for the later segments.
Transition Efficiency: Work on your transitions between exercises. Practice moving smoothly from running to the first exercise without losing momentum. Time yourself during training to identify where you can cut down.
Stay Hydrated: Keep your hydration levels optimal throughout your training and on race day. Dehydration can lead to fatigue, especially in the later stages of the race.
Mindset Training: Visualize your race and the challenges you’ll face. Use mantras to keep your head in the game during tough segments. Remember, “You are harder than your hardest day.”

Conclusion:

Malcolm, your performance at the 2025 Glasgow Hyrox was nothing short of spectacular! You’ve shown growth and potential, but there’s always room for improvement. Focus on those specific segments, and with dedication and smart training, you’ll continue to rise through the ranks. Your upcoming races in HYROX Cardiff, HYROX Birmingham, and HYROX Dublin are perfect opportunities to implement these strategies and showcase your progress.

Remember, “The only way to achieve the impossible is to believe it is possible.” 💪 Each training session is a step closer to your goals! Keep pushing your limits, and let’s aim to make those improvements shine in your next races. And hey, if anyone asks why you’re working so hard, just tell them you’re training for the “World’s Strongest Man” of Hyrox—because that’s exactly what you’re becoming!

Stay hungry, stay focused, and keep the fire alive! You’ve got this, Malcolm! I’m rooting for you all the way! 💥

Your Rox-Coach