Overall Performance:

Quade, first off, congratulations on finishing strong in the 2025 Birmingham Hyrox race! With an overall rank of 3866 out of 3889 athletes, you’ve landed in the top 99% of competitors. That’s no small feat! Your time of 02:13:58 shows that you’ve got what it takes to tackle this grueling competition, and your total running time of 55:42, which is 08:30 faster than average, indicates that you definitely have a runner's profile. You’ve got the legs for it, my friend! Just remember, in a Hyrox event, it’s not only about speed but also about strength—so let's balance that out. 💪

Looking at your pacing, it seems you started strong but had some fluctuations. You came out of the gates with a 06:12 first run, which was a tad on the slower side compared to the average. But then you picked it up with a very respectable 05:57 for your second run! This indicates you might be a bit stronger in running, but we need to hone that strength in the sled pushes and other strength-based segments. In Hyrox, you can’t just be fast; you’ve got to be fast while carrying heavy things, too!

Segments & Race Analysis:

Your race was a mixed bag of high-performance segments and others that showed potential for serious improvement. The standout performances were in your running sections, especially the second run, where you clocked in at 05:57, which is impressive. But let's break it down a little more:

Running Segments: You showed strong potential here, especially with your best running lap at 05:57. Your total running time indicates you have a good running base, which you can leverage. However, starting a bit slower might have cost you some time, and you could work on maintaining that speed from the get-go.
Sled Push: This was your Achilles' heel, taking a whopping 09:04, which is 04:38 slower than average. This is a critical area for improvement, as it’s one of the most demanding strength segments.
Burpees Broad Jump: At 12:26, you took your time here as well, and it’s another segment that could use some focus, as you were 02:52 slower than average.
Wall Balls: You spent 13:37 on this segment, which is also slower than average by 01:22. It’s clear that some of these strength-based exercises are where you need to put in the work!

In summary, while your running segments demonstrate your fitness level, the strength segments show room for improvement. Let’s flip the script on those weaknesses and turn them into strengths!

Segments to Improve:

Here’s a detailed analysis of your worst-performing segments, along with actionable advice to help you turn these weaknesses into strengths:

Sled Push
Current Time: 09:04
Potential Improvement: 04:40 (target: 04:24)
Focus during training: 34%
Training Strategy:
- Incorporate heavy sled pushes into your training at least twice a week. Start with lighter weights to master your form, then gradually increase.
- Practice short, explosive pushes over 10-15 meters with rest intervals to build power and speed.
- Combine sled pushes with short runs (e.g., 20m sled push followed by a 50m sprint) to simulate race conditions. This will help you adapt to the transitions between strength and speed.
Burpees Broad Jump
Current Time: 12:26
Potential Improvement: 03:41 (target: 08:45)
Focus during training: 27%
Training Strategy:
- Practice burpees regularly, aiming for form over speed. Consider interval training where you do as many burpees as possible in 1 minute, then rest for 30 seconds.
- Integrate broad jumps into your routine. Work on explosiveness and distance, combining them with burpees for a circuit workout.
- Incorporate plyometric exercises into your weekly schedule to build strength and power in your legs, which will help you with both burpees and jumps.
Wall Balls
Current Time: 13:37
Potential Improvement: 02:28 (target: 11:09)
Focus during training: 18%
Training Strategy:
- Work on your wall ball form, ensuring you’re using your legs and core effectively. Focus on consistent throws and catching the ball in a squat position.
- Incorporate interval training with wall balls: try 30 seconds on, 30 seconds off for multiple rounds. This will help build endurance.
- Mix wall balls with other cardio exercises (like rowing) in a circuit format to simulate race conditions and improve your transitions.
Sled Pull
Current Time: 08:44
Potential Improvement: 01:10 (target: 07:34)
Focus during training: 8%
Training Strategy:
- Similar to the sled push, practice sled pulls at least once a week, focusing on maximizing your power output.
- Incorporate resistance bands or weighted vests during your running sessions to build strength and endurance in your legs.
Sandbag Lunges
Current Time: 09:12
Potential Improvement: 01:08 (target: 08:04)
Focus during training: 8%
Training Strategy:
- Focus on lunges with a sandbag to build strength. Start light and increase weight progressively.
- Incorporate walking lunges into your routine, focusing on form and depth of the lunge.
Rowing
Current Time: 05:56
Potential Improvement: 00:18 (target: 05:38)
Focus during training: 2%
Training Strategy:
- Work on your rowing technique, ensuring you are using your legs and core effectively to maximize power.
- Incorporate interval rowing sessions, alternating between high intensity and recovery periods to improve your overall rowing performance.

Race Strategies:

Now that we’ve identified where you can improve, let's talk about strategies to implement during your next races:

Start Strong, But Smart: Don’t go out too hot! Your first run should be controlled. You want to set a solid pace that allows you to maintain stamina for the entire race.
Focus on Transitions: Work on your transitions between running and strength segments. Every second counts! Practice moving quickly between exercises and getting your breath back as you run.
Visualize Success: Before your race, visualize each segment and how you will approach it, especially the tough ones. This mental preparation can give you a significant edge on race day.
Nutrition & Hydration: Don’t underestimate the power of proper nutrition leading up to the race. Hydrate well and fuel your body with the right macronutrients to optimize performance.
Stay Positive: Keep a positive mindset throughout the race. When the going gets tough, remind yourself of your training and that you can push through. Remember what Goggins says: “The only way to get better is to push past your limits.”

Conclusion:

Quade, you’ve got a solid foundation, and with the right focus on your training, you can turn those weaknesses into strengths. Set your sights on the upcoming races: Myprotein HYROX Manchester on January 21, 2026, HYROX London on December 4, 2025, and Sports Direct HYROX Dublin on November 12, 2025. Each of these events is an opportunity to show off your hard work and dedication.

Remember, it's not just about finishing the race; it's about how you finish it! As Jocko Willink says, “Discipline equals freedom.” So get disciplined in your training, and the freedom to perform at your best will follow. Keep pushing, keep grinding, and let’s turn that 02:13:58 into something even more amazing next time! 💥🏆 You’ve got this! From your Rox-Coach, keep striving for greatness!