Colin Maggs, Alex Robbins Hyrox Result

Overall Performance:

Colin and Alex, congratulations on completing the 2025 Sydney Hyrox competition! Finishing with an overall time of 01:22:52 and placing 825 out of 1355 athletes is no small feat, especially in a challenging doubles category. You managed to secure the 14th position in your age group, placing you in the top 50%. That's a testament to your hard work and commitment to this sport. While there are areas to tighten up, it’s clear that you have a solid foundation to build upon.

Looking at your overall performance, it appears you both possess a hybrid profile, leaning slightly more towards running. Your total running time of 42:01 is 5:17 faster than the average, showcasing your endurance and speed on foot. However, this also indicates that you might need to focus on building strength, particularly in your sled push and sandbag lunges, to balance out your performance across all segments. Remember, as David Goggins says, "You are going to be challenged. You need to be prepared for that challenge." So let’s get ready to tackle those challenges head-on!

Segments & Race Analysis:

Your race segments show a mix of strong running times complemented by some segments that could use a little more finesse. Notably, you both finished strong in the running sections, especially with a standout best lap of 03:23. However, the sled push (01:25) and sandbag lunges (07:22) pulled your overall performance down. The gap between your running speed and strength segments needs attention if you want to elevate your overall rankings. The roxzone time of 10:09 indicates that your transitions could be streamlined, which is crucial for better overall efficiency. Remember, every second counts, and as Jocko Willink would say, "Discipline equals freedom." So let’s be disciplined in those transitions!

Segments to Improve:

Let’s focus on the segments that hold the most potential for improvement:

• Sandbag Lunges: Current time of 07:22 with potential improvement down to 03:50. That's a whopping 90% focus during training! Here’s the plan:
• Drills: Incorporate lunges into your weekly routine, focusing on form and stability. Use a lighter sandbag to perfect your technique before adding more weight.
• Techniques: Work on your breathing and pacing; exhale on the way up to maintain core stability.
• Exercise Recommendations: Aim for 3 sets of 15 reps with a focus on speed and control. Consider doing hill lunges to build strength and endurance simultaneously.
• Farmers Carry: Current time of 02:08 with potential improvement to 01:47. This is an 8% focus during training. Here’s how to maximize this segment:
• Drills: Practice carrying heavier weights over short distances to build grip strength and stability.
• Techniques: Maintain a strong posture with your shoulders back and core engaged. This will not only help during the carry but also during the sled push.
• Exercise Recommendations: Include 4 sets of 40-meter carries at a challenging weight, focusing on speed and maintaining form. Additionally, implement dynamic core exercises to improve overall stability.

Race Strategies:

Executing the right strategy during the race can make all the difference. Here are some actionable strategies to implement:

• Pacing: Start strong but not too fast; you want to avoid burning out early. Consider a controlled pace for the first two runs to conserve energy for the strength segments.
• Transitions: Work on smoother transitions. Use the roxzone as a period to hydrate and mentally prepare for the next segment—every second counts!
• Communication: As a duo, communicate effectively. If one of you is struggling with a segment, the other can motivate and push through together. Remember, teamwork makes the dream work! 💪

Conclusion:

Colin and Alex, your performance in Sydney was impressive, and the foundation is set for even greater achievements in your Hyrox journey! With races like HYROX Perth and Cigna Healthcare HYROX Hong Kong coming up, you have the perfect opportunities to refine your skills and implement these training strategies. Remember, "The only way to achieve the impossible is to believe it is possible." Keep pushing each other, stay disciplined, and let’s turn those weaknesses into strengths! 💥

Now, let's get back to training! And remember, if you ever feel like quitting, just think about all the people who would love to see you fail. Just kidding! But seriously, keep grinding, because greatness is forged in the fires of perseverance. You got this! 🏆

Your Rox-Coach is here to support you every step of the way!