Anthony Sale, James Malai Hyrox Result

Overall Performance:

Anthony and James, you both put in a commendable effort at the 2025 Sydney Hyrox competition, finishing with a time of 01:29:05 and landing in the top 68% overall and 69% in your age group. That's no small feat! You’ve showcased your ability to tackle both running and functional fitness challenges. However, there’s always room for improvement, and we’re going to dig into that.

Your pacing, particularly in the first running segment, was impressive! You came out strong with a time of 04:36, which is 54 seconds faster than the average. It looks like you’ve got a solid running profile, but then we saw a little dip in your overall running as you moved through the race. The total running time of 51:40 (+43 seconds compared to average) suggests you’ve got some endurance work to do. Remember, in Hyrox, it's not just about speed; it's about maintaining that speed while tackling the functional elements. You’re definitely on the right path, but let’s sharpen those edges to cut some time off your performance!

Segments & Race Analysis:

Breaking down your race performance shows a mix of strengths and areas that could use some polish. Your first running segment was stellar, but as we progressed through the race, there were fluctuations in your running times. The total running time and segments indicate that while you have the speed, your endurance and strength in running need to be enhanced to maintain your pace throughout the race. Let’s take a closer look:

• Running Segments: You started strong but began to lose time as you hit the later segments. Running 5 was particularly slower than average at 07:01, indicating fatigue or pacing issues.
• Functional Exercises: The ski erg and sled push times were decent but can be improved. The sled push at 01:38 (-22 seconds compared to average) shows you have potential but could use more strength training.
• Roxzone Performance: Your Roxzone time of 10:04 (+01:37) indicates that transitions are taking longer than average. This might be a mix of both needing to improve fitness and strategy in transition.

Segments to Improve:

Now, let’s zero in on the segments where you can really shave time off your overall performance. The biggest potential for improvement lies in your running segments, particularly towards the end of the race.

• Running 5: At 07:01, this segment was your slowest compared to the average. Here’s your improvement plan:
  • Focus: 95% on running endurance and pacing.
  • Drills: Incorporate long runs (60-90 minutes) at a conversational pace and interval training (e.g., 5x800m at race pace with 2-minute rest) to build both speed and endurance.
  • Form Corrections: Work on your breathing techniques and maintaining a steady rhythm, especially as fatigue sets in. Consider drills that focus on cadence and foot strike.
• Roxzone: With a time of 10:04, we need to tighten this up!
  • Focus: 100% on improving transition times.
  • Drills: Practice quick transitions between exercises (e.g., set up a circuit with minimal transitions) and try to keep your heart rate steady while moving between stations.
  • Strategy: Set clear goals for how long you want to spend at each station and practice adhering to those times during training.

Race Strategies:

Implementing effective race strategies can make a world of difference. Here are a few tailored for you:

• Pacing Strategy: Start strong but resist the urge to go all out. Aim to maintain a steady pace that you can comfortably hold through the last running segments. Consider using a pace calculator to determine your ideal splits.
• Nutrition: Don’t underestimate the power of nutrition! Ensure you’re fueling properly in the days leading up to the race and during the event. Quick energy sources like gels or chews can help maintain your energy levels.
• Teamwork: Since you’re in a doubles category, communicate effectively with James. Share pacing responsibilities and encourage each other through the tough segments. “Two heads are better than one” — or in this case, two pairs of legs are better than one!
• Visualization: Before the race, visualize your entire performance. Imagine yourself hitting those splits and powering through the transitions. “What the mind can conceive, it can achieve!”

Conclusion:

In conclusion, Anthony and James, your performance at Hyrox Sydney showcased your strengths and highlighted areas for improvement. With a total running time goal of 49:26, focusing 95% on your running during training will help you achieve that. Time to hit the ground running, literally! 💪

As you prepare for your upcoming races, including the Hyrox in Perth and the Cigna Healthcare Hyrox in Hong Kong, keep pushing your limits. Remember what David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Get hard, work on those weaknesses, and come back stronger!

And hey, don’t forget to have fun while you’re at it. After all, if it was meant to be easy, they’d call it a walk in the park, not a Hyrox! Keep grinding, and let’s make the next race even better!

Stay strong, stay focused, and keep that vision alive!

Yours in fitness,

The Rox-Coach