Brendan Renaud, Eddie Palaci Hyrox Result

Overall Performance:

Brendan Renaud and Eddie Palaci, you both tackled the 2025 Sydney Hyrox competition and came out with an overall finish time of 01:30:14. That's no small feat! You placed 940th overall, which puts you in the top 69% of 1355 athletes. In your age group (50-54), you ranked 18th, landing in the top 64% of 28 competitors. Now, let’s be real—while that’s commendable, there’s always room for improvement. Looking at your performance, you exhibited a better running profile than strength, as your total running time of 43:53 is significantly faster than average by 7:47. However, your sled pull and sandbag lunges are where you lost precious seconds. It's crucial to strike a balance between your running efficiency and strength work—after all, you don’t want to be the fastest guy on the course who can’t move a sled! Remember, “You are never done. You are always improving.”

Segments & Race Analysis:

Throughout the race, your pacing was a mixed bag. Starting strong with a best running lap of 04:19, you came out of the gates like you were being chased by a pack of wild hyenas! But as the race progressed, the times for running segments began to lag in comparison to the average. The segments showed that while you excelled in the initial runs, you lost your rhythm during the sled pull and sandbag lunges, which are crucial strength elements in a Hyrox event. The average sled pull time for your finish group was significantly faster, which means you need to shift gears in your strength training. The roxzone, where you spent 9:49, is another area that could use some fine-tuning. This extra time suggests you may have been resting too much or taking longer transitions. The goal is to keep that energy flowing, transitioning quickly to maintain momentum. As they say, “The only easy day was yesterday!”

Segments to Improve:

Now, let’s drill down into the segments that need the most work. Here are the three segments with the most potential improvement:

• Sled Pull
  • Current Time: 08:50
  • Potential Improvement: 04:55 (Target time: 03:55)
  • Focus during training: 69%

  This area is a heavy weight on your performance! To improve in this segment, you should prioritize strength training focused on the posterior chain. Hit the gym with these drills:

  • Deadlifts: Focus on both conventional and trap bar deadlifts to build overall strength.
  • Weighted Sled Drags: Incorporate these into your weekly routine, gradually increasing the weight to mimic race conditions.
  • Resistance Band Pulls: These help with technique and power generation.

  Work on pulling the sled with shorter, powerful strides while keeping your core engaged. It will feel like you’re pulling a truck at first, but soon it’ll feel like pulling a toy truck!

• Sandbag Lunges
  • Current Time: 05:37
  • Potential Improvement: 01:23 (Target time: 04:14)
  • Focus during training: 19%

  Lunges are a killer in Hyrox, but they're also a great opportunity to build lower body strength and stability. To improve here, try:

  • Weighted Walking Lunges: Use a sandbag or dumbbells to increase resistance.
  • Bulgarian Split Squats: These will help strengthen each leg individually, which is crucial for lunges.
  • Core Stability Drills: Incorporate planks and rotational exercises to enhance core strength, which is vital for stability during lunges.

  Remember, form is paramount! Keep your front knee over your ankle and engage your glutes. Think of it like you’re trying to impress that gym crush—no one likes a wobbly lunge!

• Wall Balls
  • Current Time: 05:26
  • Potential Improvement: 00:35 (Target time: 04:51)
  • Focus during training: 8%

  Wall balls can be deceptively taxing. To boost your performance here, consider the following:

  • Interval Workouts: Practice doing wall balls in intervals, combining them with other exercises like burpees to simulate race conditions.
  • Plyometric Drills: Incorporate jump squats to build explosive power for the wall balls.
  • Form Correction: Ensure you’re squatting low enough and using your legs to drive the ball as high as possible. Think of it as throwing your worries away!

  With wall balls, it’s all about rhythm and breathing. Keep a steady pace and breathe out with each throw. Remember, “What doesn’t kill you makes you stronger”—unless it’s a wall ball to the face!

Race Strategies:

In terms of race strategies, here are some tips to implement during your next race:

• Start Steady: You came out strong, but consider pacing yourself better. Avoid burning out too early; aim for a consistent pace throughout the running segments.
• Transition Quickly: Use the roxzone efficiently. Practice your transitions during training to make them second nature. This could save you significant time!
• Focus on Breathing: Maintain a steady breath during the harder segments, especially the sled pull and wall balls. Control your breathing to keep your heart rate steady.
• Mind Over Matter: When fatigue sets in, remind yourself of your goals and why you’re competing. Visualization can be powerful—imagine crossing that finish line strong!

Conclusion:

Brendan and Eddie, you’ve got the makings of fierce competitors! With strategic training focusing on the sled pull, sandbag lunges, and wall balls, you can turn weaknesses into strengths. Remember, every race is a stepping stone to your next goal. Your next relevant races are:

• HYROX Perth: September 5-6, 2025
• Cigna Healthcare HYROX Hong Kong: July 26, 2025

As you gear up for these events, keep pushing your limits! “The pain you feel today will be the strength you feel tomorrow.” Channel that pain into power! And remember, if you ever find yourself doubting, just think: “If you think you’re done, you’re probably only at 40%!” Keep grinding, and let’s crush it at Perth! 💪🏆

Stay strong, stay motivated, and keep hustling. I’m here for you as The Rox-Coach, cheering you on every step of the way!