Overall Performance:

Evelyn Brunner and Patsy Soh, you both absolutely crushed it at the 2025 HYROX Doubles competition! Finishing with an overall time of 01:16:12, you landed in 36th place out of 932 athletes, which puts you in the top 3%. That's not just good; that's phenomenal! In fact, you both nailed the top spot in your age group, which is an incredible achievement. Your performance shows a strong hybrid profile, but there’s always room to turn your strengths into superpowers and tighten up those areas that need work. Remember, "You are never done. You are always in the process of becoming." 💪

Overall, your pacing was spot on for the majority of the race, but it seems like you both started a bit too fast on the first run segment. This could have left you feeling the burn a little too early, which might have impacted your performance in the later segments. You’ve got the endurance, but let’s refine the strategy!

Segments & Race Analysis:

Let’s break down your race performance. The running segments showed that while you both have a solid foundation, especially in the running department, there are specific areas where you can improve significantly. The total running time of 42:16 was notably faster than the average, suggesting that you both have a strong runner profile. But here’s the kicker: your performance in strength segments like the Wall Balls and Sled Pulls could use some attention. The transitions, or Roxzone time, were also a little slower than average, which hints at a need for streamlined movement between exercises.

Your performance varied across segments, with some shining bright while others dimmed a bit. The Ski Erg and Rowing segments were relatively better than average, while the Wall Balls and Sandbag Lunges showed potential for improvement. Remember, every second counts, so let's work on those little details! "It’s not about being the best. It’s about being better than you were yesterday." 🏆

Segments to Improve:

Wall Balls: Current time is 03:53, with a potential improvement of 00:53 (targeting 03:00). Focus during training: 23%. To improve this segment, focus on your squat depth and the explosive upward movement. Incorporate wall ball drills into your routine, aiming for higher repetitions with a lighter ball to build endurance. Aim for short bursts with heavier weights in training to enhance strength.
Sled Pull: Current time is 04:02, with a potential improvement of 00:45 (targeting 03:17). Focus during training: 20%. Ensure you’re using your legs rather than just your arms. Include sled pulls in your weekly training, with different weights and distances to build strength and endurance.
Rowing: Current time is 05:20, with a potential improvement of 00:38 (targeting 04:42). Focus during training: 16%. Work on your rowing technique and aim for longer intervals with lower resistance to develop a consistent pace.
Burpees Broad Jump: Current time is 03:32, with a potential improvement of 00:28 (targeting 03:04). Focus during training: 12%. Incorporate plyometric drills and practice burpees with a focus on explosiveness and efficiency.
Ski Erg: Current time is 04:43, with a potential improvement of 00:23 (targeting 04:20). Focus during training: 10%. Include interval training on the Ski Erg, focusing on maintaining a consistent pace and technique throughout.
Total Running Time: Current time is 42:16, with a potential improvement of 00:19 (targeting 41:57). Focus during training: 8%. Incorporate tempo runs and interval sessions to build speed and endurance.
Sled Push: Current time is 01:42, with a potential improvement of 00:16 (targeting 01:26). Focus during training: 7%. Focus on maintaining a low body position and pushing through your heels. Incorporate sled pushes at various weights into your routine.

Race Strategies:

Here are some strategies to implement during your next race:

Pacing: Start strong but not at a sprint. Maintain a steady pace that allows you to conserve energy for the latter parts of the race. "Don’t let fatigue make a coward out of you!"
Transition Efficiency: Work on your Roxzone time. Practice quick changes between exercises during training; even a few seconds saved can add up significantly. Try doing transition drills where you replicate race conditions.
Mindset: Keep a positive mindset. Use visualization techniques before the race to picture yourself succeeding in each segment. Remember, "You can’t climb the ladder of success with your hands in your pockets!"

Conclusion:

Evelyn and Patsy, you’ve both come a long way, and your most recent performance is a testament to your hard work and dedication. As you prepare for your upcoming races, including AIA HYROX Singapore and HYROX Mumbai, focus on those identified segments that need improvement. Keep pushing your limits, and remember that every drop of sweat is a step closer to your goals! "The only limit is the one you set yourself." 💥

So let’s get to work! Keep your spirits high, your goals in sight, and remember: pain is just weakness leaving the body. You are both capable of achieving more than you can even imagine. Let’s make the next race even better than this one! The Rox-Coach is here to guide you through every step of the way.