Tanguy Cruz, Daniel Payne Hyrox Result

Overall Performance:

First off, Tanguy and Daniel, you guys absolutely crushed it at the 2025 Brisbane Hyrox event! Finishing with an overall time of 00:53:35 and securing 2nd place in a field of 120 athletes is nothing short of spectacular! You're in the elite top 1%—this isn’t just good; it’s phenomenal! 🏆

Let's talk about your pacing. Tanguy, you kicked off strong with a lightning-fast first running segment, coming in 01:10 faster than average. This is a great strategy to establish a strong position early on, but it looks like it might have cost you a bit of steam later. Your total running time was 00:28:58, which is 00:09 slower than average. This suggests you may lean more toward a runner profile, but it’s crucial to build that strength as well to balance out the hybrid demands of Hyrox.

Segments to Improve:

Now, let's dive into the nitty-gritty of where we can fine-tune your performance.

• Running 2, 3, 4, 5, 6, 7, 8: Across these segments, you were slower than average, with notable declines in pace. This indicates potential fatigue setting in. Focus on pacing yourself better after that initial surge. A good rule of thumb is to aim for even splits.
• Roxzone: At 00:03:59, your transition time was 00:20 slower than average. This is where you can really chip away at your overall time. Improving your fitness and working on quicker transitions can make a big difference here.

Training Strategies:

• Endurance Runs: Incorporate long runs at a steady pace to build your aerobic base. Aim for a mix of tempo runs and interval training. For instance, try 5-minute intervals at a pace slightly faster than your race pace, followed by 2 minutes of jogging.
• Strength Training: Focus on compound lifts like squats, deadlifts, and bench presses to build overall strength. Include Olympic lifts to improve explosiveness, which will help carry over into your sled and bag work.
• Transition Drills: Practice quick transitions between exercises. Set up a circuit where you move from one exercise to another with minimal rest. For example, after a sled push, jump straight into a run for 200m, then back to the sled. The goal is to simulate race conditions and get your body used to quick changes.
• Burpee Broad Jump Technique: Ensure you're using your arms for momentum to propel yourself forward. Focus on landing softly to reduce fatigue and prepare for the next move. You can practice this with a partner to keep the pace up.
• Roxzone Conditioning: Work on your overall fitness. High-intensity interval training (HIIT) can help you build the necessary conditioning to tackle those transition times. A good workout could include a 400m run followed by a round of burpees, sled pushes, and rowing.

Race Strategies:

During your next race, consider implementing these strategies:

• Pacing: Begin strong but be mindful of the pace after the first running segment. Aim for even splits throughout to maintain energy levels.
• Hydration and Nutrition: Make sure you’re properly fueled before the race. A well-hydrated, carbohydrate-rich meal the night before can do wonders.
• Mental Focus: Stay mentally tough. As David Goggins says, “Most of us are not living to our full potential.” Keep pushing yourself but listen to your body. If you need to slow down, do it strategically.
• Team Dynamics: Utilize each other’s strengths. If one of you is stronger on certain exercises, communicate and split up the workload accordingly. Teamwork makes the dream work! 💪

Conclusion:

In conclusion, Tanguy and Daniel, you’re on the brink of greatness! Remember, every second counts, and with some tweaks here and there, you can shave off those precious seconds from your overall time. As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training, and you will see results. Keep pushing, keep striving, and don’t forget to enjoy the journey! 💥

Now, go smash that next race, and remember: the only bad workout is the one that didn’t happen! Let’s get after it! - The Rox-Coach