Craig O Loughlin, Tama Rangiawha Hyrox Result

Overall Performance:

Craig and Tama, you've tackled a formidable challenge in the 2025 Sydney Hyrox competition, finishing with an overall time of 01:43:20. That's no small feat! With an overall rank of 1003 out of 1355 athletes and a solid rank of 40 in your age group, you both demonstrated that you can hang with the best, landing in the top 74% and 71% respectively. Well done! 💪

One key highlight of your performance is your impressive total running time of 01:00:00, which is five minutes faster than average for this category. This indicates a strong runner profile, suggesting that you both have a solid foundation in running. However, there is still room for improvement in your strength segments, particularly in the sled push and the sled pull, where both of you fell below the average. Remember, as David Goggins says, "You are not allowed to quit. You are never allowed to quit." Keep pushing your limits! 🏆

Segments & Race Analysis:

Let’s break down the segments a bit to see where you excelled and where we can focus our training. Here’s a quick rundown:

• Running Segments: You both showed a strong start with a solid first running lap of 5:38, which is 11 seconds faster than average. This is a great indicator of your pacing strategy, as you kicked off strong. However, as the race progressed, there were some slower running segments, especially Running 5 and Running 6, where you both took over 30 seconds longer than average, indicating fatigue setting in. This could be a sign of needing to work on endurance or pacing strategy.
• Ski Erg: You hit a respectable 4:14, just slightly off the average, but still in the top percentile (81%). Great job here!
• Sled Push / Sled Pull: This is where you can really focus on improving. Your times were 1:51 for the sled push and 3:52 for the sled pull, both notably behind the average. These strength segments are critical, and they’ll be essential for your overall improvement.
• Roxzone: Spending 11:19 in transition is a bit slower than average, which means we need to work on your transition times. Remember, every second counts when you’re racing against the clock!

Segments to Improve:

Now, let’s get into the nitty-gritty of what we can improve on:

• Total Running Time:
  • Potential Improvement: 5 minutes and 27 seconds (from 01:00:00 to 54:33)
  • Focus during training: 85%

  To enhance your running performance, integrate a mix of interval training and long-distance runs into your regimen. Focus on your pacing to avoid starting too fast, which may cause fatigue later in the race. Consider doing tempo runs at race pace to build endurance and speed. A great workout could be:

  • Warm-up: 10 min easy jog
  • 5 x 800m at race pace with 2 min rest in between
  • Cool down: 10 min easy jog
• Sandbag Lunges:
  • Potential Improvement: 34 seconds (from 05:20 to 04:46)
  • Focus during training: 8%

  To improve your sandbag lunges, work on your leg strength and stability. Incorporate exercises like weighted lunges and Bulgarian split squats into your routine. Aim for:

  • 3 sets of 10-12 reps of weighted lunges
  • 3 sets of 8-10 reps of Bulgarian split squats
  • Focus on maintaining form and control to maximize effectiveness.

Race Strategies:

During the race, consider these strategies to optimize your performance:

• Pacing: Start strong but avoid burning out in the early laps. Find a rhythm that allows you to maintain energy through the latter parts of the race.
• Transition Efficiency: Practice quick transitions during your training sessions. Time yourself between exercises and identify any areas where you can shave off seconds. Consider having a designated "transition coach" who can help keep you accountable during practice.
• Tag Team Tactics: In doubles, communication is key. Coordinate when to push harder and when to take a breather. Use each other's strengths to your advantage!

Conclusion:

Craig and Tama, you’ve laid down a solid foundation in this race, but there’s always room to grow and evolve. With the HYROX Perth races coming up on September 5 and 6, and the Cigna Healthcare HYROX in Hong Kong on July 26, use this time to fine-tune your training strategies based on the insights from this race. Remember: "You’re not here to be average; you’re here to be awesome!"

Stay consistent, challenge yourselves, and don't forget to have fun! After all, Hyrox isn’t just about the results; it’s also about the journey and the camaraderie you build along the way. Keep your heads high, and let’s crush those next races! 💥

Keep pushing your limits, and remember, as Jocko Willink says, "Discipline equals freedom." Embrace the grind, and let’s make magic happen in Perth! You got this! The Rox-Coach is here to support you every step of the way! 💪🏆