Overall Performance:

Simon Thomson, you crushed it at the 2025 Perth Hyrox competition, finishing with an overall time of 01:15:19, placing you in the top 23% of all 855 athletes and 9th in your age category—an impressive feat! Your total running time of 34:10 puts you ahead of the curve, indicating that you're more of a runner than a strength athlete. This is clear since you gained a significant amount of time compared to the average with a negative split on your total running time. However, your pacing shows a bit of inconsistency. If I were a betting coach (which I am, in spirit), I'd wager that your early laps were too ambitious. You’ve got the speed, but we need to harness that energy better to avoid burning out early. Remember, “The only way to get through the pain is to embrace it!” 💪

Segments & Race Analysis:

In assessing your performance across the segments, you showcased some serious speed, particularly in the second running segment, where you clocked in at 04:03, although you struggled a bit in the latter sections. Your ski erg time was pretty solid, coming in at 04:34, but there’s room for improvement in the strength segments, particularly the sled push and pull. The burpees broad jump (BBJ) really took a toll on your overall time, as you were 1:08 slower than average. This is where we need to focus on efficiency and endurance. The Roxzone time of 07:06 also indicates that we might need to work on your transitions and overall fitness to keep those seconds from slipping away. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward!”

Segments to Improve:

Burpees Broad Jump (BBJ)
- Current Time: 05:38
- Potential Improvement: 01:35
- Training Focus: 34%
Burpees can be a sneaky little enemy. To tackle this beast, incorporate a dedicated burpee drill twice a week. Try 10 rounds of 5 burpees followed by a 20-meter broad jump. This will help enhance your explosive power and endurance.
Wall Balls
- Current Time: 05:42
- Potential Improvement: 00:44
- Training Focus: 15%
To bring your wall balls down, focus on your hip drive and engage your core better. Try high-rep wall ball workouts (3 sets of 15-20 reps) with a focus on form—start with a lighter ball if necessary and gradually increase the weight as you improve your technique.
Sled Pull
- Current Time: 04:30
- Potential Improvement: 00:38
- Training Focus: 13%
Incorporate sled pulls into your routine. Aim for 4-6 sets of 30-40 meters, focusing on maintaining a strong posture and an even pull throughout. Also, practice transitioning quickly from the sled pull to the next segment, as fatigue can make this tricky.
Sled Push
- Current Time: 02:50
- Potential Improvement: 00:34
- Training Focus: 12%
For the sled push, focus on building your leg strength and power. Incorporate heavy squats and lunges into your regime. Make sure to practice your sled pushes on a track or turf, focusing on explosive starts and maintaining a steady pace.
Sandbag Lunges
- Current Time: 04:29
- Potential Improvement: 00:26
- Training Focus: 9%
Sandbag lunges can be tough, so practice with different weights to find your sweet spot. Add in a variety of lunges—forward, reverse, and lateral—to enhance your overall leg strength and endurance.
Ski Erg
- Current Time: 04:34
- Potential Improvement: 00:24
- Training Focus: 8%
For the ski erg, work on your technique. Focus on using your legs more and not just your arms. Try interval training on the ski erg—30 seconds on, 30 seconds off for 5-10 rounds. Aim for consistent power output.
Rowing
- Current Time: 04:46
- Potential Improvement: 00:18
- Training Focus: 6%
Rowing can be a game-changer. Focus on your pull technique and breathing. Incorporate steady-state rows and sprint intervals into your routine to build both endurance and explosive power.

Race Strategies:

For your next race, consider the following strategies:

Pacing: Start at a sustainable pace, especially during the first two running segments. Remember, it’s a marathon, not a sprint, unless you’re sprinting, then it’s a sprint—but you get my point!
Transitional Speed: Work on your Roxzone efficiency. Consider practicing your transitions during training to minimize downtime. Think of it like a relay race—every second counts!
Nutrition and Hydration: Fuel your body properly before and during the race. Make sure you’re well-hydrated but not overdoing it. You don’t want to be running to the bathroom instead of the finish line!
Mindset: Visualize your race beforehand. Picture yourself tackling each segment with confidence and strength. Remember, “You are your only limit.”

Conclusion:

Simon, you’ve come a long way since your previous races, and it shows! With a significant improvement from your past performances, you’re on the right track. Your next races in Singapore and Mumbai are great opportunities to showcase your hard work. Focus on the identified segments, incorporate the suggested drills into your training, and keep pushing your limits. “Pain is temporary. Quitting lasts forever.” Keep that fire burning, and let’s smash those goals together! New heights await you! 💥🏆

As you gear up for your next races, remember to keep having fun with it. After all, what’s the point of running around like a maniac if you’re not enjoying it? Stay strong and keep hustling, and you’ll continue to rise to the top! You got this—let’s go, Simon! 💪

Yours in the roxzone,

The Rox-Coach