Angus Rowe, Ryan Heffernan Hyrox Result

Overall Performance:

Angus and Ryan, you both put in some solid work at the 2025 Sydney Hyrox, clocking in an overall time of 01:28:07, which puts you in the top 67% of all athletes. That’s no small feat! Your pacing strategy was a mixed bag; while you started strong, the running segments dipped a little in the middle, suggesting you might have gone out a bit too fast. But hey, that’s what we call a “learning experience” in the Hyrox world! Your total running time of 47:00 is a commendable 3:08 faster than average, indicating a stronger running profile, but there’s still room to pump up the strength segments. Remember, in Hyrox, it’s not just about the sprint—it's about that hybrid power! 💪

Segments & Race Analysis:

Let’s break it down: your running segments were solid, with the best lap at 05:02, but a few segments lagged behind average. The Ski Erg and Sled Pull were standout performances, placing you in the 94th and 93rd percentiles respectively. That’s impressive! However, the Sled Push and Wall Balls are where we can tighten the screws a bit. The Roxzone was slower than average, indicating that transitions took a bit longer than desired—time to work on that efficiency!

Segments to Improve:

Now, let’s focus on the segments that didn’t shine quite as bright. Here are the key areas where improvement is not just possible, but absolutely within reach:

• Wall Balls: Your time of 05:28 could be improved to 04:44, with a potential improvement of 00:44. This segment deserves 30% of your training focus. To improve:
• Drill: Implement wall ball intervals—3 sets of 20 reps, with 1-minute rest in between. Focus on driving through the legs and keeping the core tight.
• Technique: Ensure you’re catching the ball high and using your legs to drive it up. A common pitfall is relying too much on the arms. Remember, it’s a “leg day” exercise in disguise!
• Sled Pull: Your current 04:28 can be pushed down to 03:49. That’s a potential improvement of 00:39, and I’d recommend focusing 26% of your training here.
• Drill: Practice sled pulls with varying weights. Start heavy for short distances (20m) and then gradually reduce the weight while increasing the distance.
• Technique: Focus on your grip and posture. A strong, stable core will help you pull that sled like it’s a light grocery bag. And no, the grocery bag doesn’t get heavier when your partner is in it!
• Sandbag Lunges: Moving from 04:28 to 04:08 is a 00:20 improvement target, with a 13% training focus.
• Drill: Incorporate weighted lunges into your routine—3 sets of 15 lunges per leg, focusing on form over speed. Add a pause at the bottom for stability.
• Technique: Keep your back straight and your front knee behind your toes. You want to look like a fierce lunge machine, not a pretzel!
• Ski Erg: You can trim your time from 04:29 to 04:13, with a potential 00:16 improvement. This should get 11% of your focus.
• Drill: Implement pyramid intervals on the Ski Erg—1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes easy, etc.
• Technique: Focus on engaging your core and using your legs to drive your stroke. Think of it as a powerful pogo stick—bounce that energy into every pull!

Race Strategies:

Now that we’ve pinpointed the areas for improvement, let’s talk race strategies. Here’s how to maximize your performance:

• Pacing: Be mindful of your pacing at the start. It’s great to feel pumped, but start at a pace that allows you to maintain energy throughout. A strong start is important, but a strong finish? Well, that’s how you win the day!
• Transitions: Work on seamless transitions between exercises. Practicing moving directly from one segment to the next will save you precious seconds. Every second counts when you’re racing against your own limits!
• Team Coordination: Since you’re competing in a doubles category, work on synchronizing your movements. If one of you is stronger on the sled and the other on the run, communicate and plan your transitions accordingly.

Conclusion:

Angus and Ryan, you’ve got a solid foundation, and with these tweaks, you can absolutely crush your next races! The next relevant competitions are coming up fast—HYROX Perth on September 5-6 and the Cigna Healthcare HYROX in Hong Kong on July 26. Use these insights to refocus your training in the coming weeks and hit those competitions with newfound strength!

Remember, “You are never too old to set another goal or to dream a new dream.” — C.S. Lewis. Keep pushing your limits, and don’t forget to enjoy the journey. After all, if it doesn’t challenge you, it doesn’t change you! And if you find yourself struggling, just remember: the only bad workout is the one you didn’t do. So, let’s get out there and get to work! 💥🏆

Stay strong, stay motivated! You’ve got this. I’m Rox-Coach, and I believe in you both! 💪