Overall Performance:

Steven and Renee, you both powered through the 2025 Brisbane Hyrox Doubles Mixed event with solid resolve. Overall, finishing 406th out of 885 athletes puts you in the top 45%—a commendable achievement! In your age group, you placed 36th out of 121, landing in the top 29%. That’s a strong showing, and it shows you’re in the right lane!

Your overall time of 1:16:48 is impressive, especially considering your total running time of 43:12—29 seconds faster than average. This indicates that your profile leans more towards being a runner, which is great, but we’ll need to make some adjustments to your strength segments to balance things out. Your first running segment was blazing fast, and while starting strong can be beneficial, it’s essential to maintain endurance throughout the race. So, let’s harness that speed but also learn to control it!

Segments to Improve:

Now, let’s dive into the areas where we can polish your performance:

Ski Erg (00:04:26) - Slower than average by 17 seconds (74th Percentile):
- **Drill**: Focus on technique. Aim for a smooth pull and a strong recovery phase. Try incorporating interval training with a 30/30 setup: 30 seconds of max effort followed by 30 seconds of rest, repeated for 10 rounds.
- **Strength Training**: Add accessory work such as seated rows and lat pull-downs to strengthen the back and shoulders, which will help improve your Erg performance.
Burpees Broad Jump (00:03:12) - Slower than average by 5 seconds (46th Percentile):
- **Drill**: Incorporate a combination of burpees and broad jumps into a circuit. For example, 10 burpees followed by a broad jump, repeated for 5 rounds. Focus on explosive jumps to maximize distance.
- **Form Correction**: Ensure your landing is soft to maintain momentum and avoid fatigue. Proper squat depth is essential to transition smoothly into the jump.
Roxzone (00:06:53) - Slower than average by 45 seconds (53rd Percentile):
- **Training Strategy**: Focus on transition drills. Set up a mock Hyrox course and practice moving quickly from one segment to another. Use a stopwatch to track and challenge your transition times.
- **Overall Fitness**: Incorporate more circuit-style training to boost your aerobic conditioning and get accustomed to moving from one exercise to another without losing speed.

Improving these segments can significantly enhance your overall performance. Remember, strength is built in the gym, but it’s refined in competition! 💪

Race Strategies:

To optimize your performance during the race, consider these strategies:

Pacing: Given your strong start, aim for a more even pacing throughout the running segments. This means dialing back just a bit on the first lap to conserve energy for the later segments.
Transition Efficiency: Practice quick transitions between exercises. Visualize the next exercise while completing the current one to mentally prepare and reduce downtime.
Hydration and Nutrition: Ensure you’re well-hydrated and have a small snack before the event. Keep your energy levels stable—remember, it’s a marathon, not a sprint!

Conclusion:

Steven and Renee, you’ve laid a solid foundation, and now it’s time to build on it. Remember what David Goggins says: “You’re not going to experience any growth in your comfort zone.” Embrace the challenge! You’ve got the speed; now let’s enhance the strength and endurance to match. Keep grinding, keep pushing, and don’t forget to laugh a little along the way—after all, they say fitness is just a way to make up for all the bad decisions we make with food! 😄

Stay focused, stay fierce, and let’s smash those goals at your next Hyrox. You’ve got this! I’m The Rox-Coach, and I believe in your potential! 💥🏆

Steven Priddle, Renee Priddle vs Steven Priddle, Steven Priddle, Neil Mcauslane, Neil Mcauslane

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?