John Stivactas, Andrew Scarlis Hyrox Result

Overall Performance:

John and Andrew, first off, let me just say you two put in a solid effort out there at the 2025 Sydney Hyrox! With an overall time of 1:32:14, you landed in the top 70% of a competitive field of 1355 athletes. That's no small feat! You both showcased a good mix of endurance and strength, but there are definitely areas where you can tighten things up for next time. Your total running time of 52:35 was just slightly below average, indicating that you have a solid runner profile, but there’s room to enhance your strength segments. Let's look at your pacing strategy—starting off with a best running lap of 5:10 is commendable, but the trend shows that you might have come out of the gate a bit too hot, which affected some of your later running segments. Remember, in Hyrox, it’s not a sprint; it’s a marathon… with a bunch of heavy stuff to lift! 💪

Segments & Race Analysis:

Now, let’s break down the race segments. You both did well in the initial running segment, clocking in at 5:10, which is faster than average. However, you started to lose steam in the subsequent running segments, especially during Running 3 and Running 4, where your times dipped to 6:06 and 6:23, respectively. The running splits indicate that while you both have a good foundation, pacing is critical. It’s clear you both started strong, but perhaps the adrenaline got the best of you. The sled push and pull segments were particularly challenging, with times at 1:29 and 3:28, lagging behind the average significantly. The Roxzone time of 10:16 also indicates that transitions could use some work—more hustle equals more muscle! 🏃‍♂️💥

Segments to Improve:

Let’s talk specifics. Here are the segments that could really benefit from some targeted training:

• Total Running: You have a potential improvement of 02:01 to reach a target of 50:34. Given that total running time accounts for 64% of your focus during training, consider incorporating interval training to boost your endurance and speed. Try running 400m repeats at a pace faster than your goal pace, with rest intervals equal to your run time. This will help you become more efficient while maintaining speed throughout the race. Additionally, hill sprints can help build strength and improve your running economy.
• Sandbag Lunges: This segment saw a potential improvement of 00:49. Currently clocking in at 05:09, aim for 04:20. To improve this, focus on your core strength and stability. Try incorporating weighted lunges in your training routine, with a focus on depth and form. Using a tempo approach (3 seconds down, 1 second up) will help you build strength and control. Also, practice transitioning from running to lunges by doing short runs followed by immediate lunges to simulate race conditions.
• Farmers Carry: You have room for improvement here as well, with a potential reduction of 00:19 to hit 01:57. This segment is crucial for grip strength and core stability. Include farmer's carries in your routine but consider varying the distance and weight. Also, practice quick transitions from running to carrying to mimic the race. Try sprinting for 50m, then immediately pick up the weights and carry for another 50m. This will help you get used to the fatigue and transition required in a race.

Race Strategies:

Now that we’ve identified the segments to work on, let’s strategize for race day. Here are some strategies to implement:

• Pacing: Start off at a comfortable pace, especially in the first two running segments. Aim for a split that is about 10-15 seconds slower than your best lap time for the first half of the race. This way, you can conserve energy and maintain better stamina for the later segments.
• Transitions: Work on your transitions during training. Incorporate drills that simulate the quick change from running to strength exercises. The faster you can transition, the more time you’ll save on the course. Make it a game—every second counts! 🏆
• Mindset: Stay mentally tough. Remember Goggins’ mantra: “You’re not done when you’re tired; you’re done when you hate it.” Embrace the discomfort and push through it. Visualize your success and stay focused on the task at hand. A strong mental game can make all the difference!

Conclusion:

John and Andrew, your performance at the Hyrox in Sydney was impressive, and you both have a solid foundation to build upon. As you prepare for your next races—HYROX Perth in September and Cigna Healthcare HYROX in Hong Kong—keep these strategies in mind. Focus on your running efficiency, strength training, and transition speed. Remember, every time you step into the gym or hit the track, you’re one step closer to your goals. The road may be tough, but so are you! As Jocko Willink says, “Discipline equals freedom.” Keep pushing those boundaries, and let’s aim for the podium next time! 💪💥

Get after it, champs! The Rox-Coach is in your corner, cheering you on every step of the way!