Adam Loughrey, Chris Lobascher Hyrox Result

Overall Performance:

Adam and Chris, you showed up to the 2025 Sydney Hyrox and put in a solid performance! Finishing in a total time of 01:21:29 places you in the top 58% of 1355 athletes and 51% of your age group. That's no small feat! You both exhibited strong running skills, with a total running time of 44:05, which is 2:22 faster than average – that’s impressive! Clearly, you’re more of a runner, but there’s always room for strength training to balance it out. Your pacing was generally on point, but there are some segments where you could really benefit from tightening things up. Remember, “The only thing more contagious than a good attitude is a bad one.” So let’s keep that good vibe rolling! 💪

Segments & Race Analysis:

Breaking down your performance, the segments revealed a few strengths and areas for improvement. Your running segments were quite strong, particularly the first lap where you clocked a 04:48 – that’s 24 seconds faster than average! However, as the race progressed, there was a noticeable slowdown in your running times, particularly during the last two running segments. This might indicate that you started off too quickly, which is a common rookie mistake. Remember, “You can’t win a race in the first lap, but you can lose it!”

Your strength segments, on the other hand, showed some room for improvement. The Sled Push and Farmers Carry both fell short compared to the average times for your division. This suggests a need for targeted strength training to enhance your power output in these areas. Your Roxzone time was also slower than average, indicating that you may have spent more time resting or transitioning than necessary. Every second counts in Hyrox, and as David Goggins would say, “You must be willing to get rid of everything that is not you.” So, let’s find the real you who can transition like a ninja! 🥷

Segments to Improve:

Now, let’s get specific about where you can really crank up the heat! Here are the two segments that have the most potential for improvement:

• Burpees Broad Jump (BBJ)
  • Current Time: 04:00
  • Potential Improvement: 00:37 (Aim for 03:23)
  • Focus during Training: 56%
• Sandbag Lunges
  • Current Time: 04:10
  • Potential Improvement: 00:25 (Aim for 03:45)
  • Focus during Training: 37%

Burpees Broad Jump: To improve this segment, incorporate explosive plyometric drills into your training. Try box jumps, broad jumps, and burpee variations that include a tuck jump. Aim for 3 sets of 10-15 reps, focusing on speed and form. Pair this with core strengthening exercises like planks and Russian twists to enhance your overall stability during the jump. Start incorporating these drills at least twice a week, and watch your BBJ time shrink.

Sandbag Lunges: For the lunges, focus on form and strength endurance. Try weighted lunges and split squats. Incorporate variations like rear-foot elevated split squats to increase the intensity. Begin with 3 sets of 10-12 reps on each leg. Also, consider adding mobility work to your routine, like hip openers and ankle mobility exercises, to ensure you can perform lunges with a full range of motion. Aim to dedicate around 37% of your training time to this improvement, and soon, you’ll be lunging like a champ!

Race Strategies:

When gearing up for future races, especially the upcoming ones in Perth and Hong Kong, consider these strategies to optimize your performance:

• Pacing: Start strong but don’t blow your load too early. Aim for even splits, especially in the middle segments. You got this!
• Transitions: Practice your transitions during training. The faster you can switch from running to strength segments, the better your overall time will be. Think of it as a relay race where you’re still the star of the show!
• Nutrition & Hydration: Fuel up properly leading into the race, and stay hydrated. A well-fueled body performs better, and you won’t be running on empty when it counts!
• Mental Toughness: Keep pushing through the discomfort. Visualize your success, and remember, “Pain is just weakness leaving the body.”

Conclusion:

Adam and Chris, you’ve got the tools and the talent! Keep working on those weaknesses, especially in BBJ and Sandbag Lunges, and don’t forget to focus on your transition times. You have exciting races lined up in Perth and Hong Kong, and with a few strategic tweaks, you’ll be ready to crush it! Remember, “The only way to achieve the impossible is to believe it is possible.” So let’s tighten up those segments and keep the momentum rolling! 💥

Stay dedicated, stay fierce, and keep pushing your limits! See you at the starting line, and remember, the only bad workout is the one that didn't happen. Now go out there and show the world what you’re made of! - The Rox-Coach