Daniel Hinh, Steven Heng Hyrox Result

Overall Performance:

Daniel and Steven, you both put in a solid performance at the 2025 Sydney event! Finishing with an overall time of 01:30:12 places you in the top 69% of 1355 athletes, which is commendable. In your age group, you ranked 133 out of 218—a testament to your hard work and dedication. Let's break down the performance: Daniel, your total running time was a standout at 47:41, which is a stellar improvement of 3:57 compared to the average. This shows you have a runner's profile, which is fantastic! Steven, your performance also contributed to the team's overall success, but we know there’s room for improvement in specific segments to reach your peak performance. Remember, "You can have results or excuses. Not both." 💪

Segments & Race Analysis:

Both of you showed strength in running, with Daniel clearly leading the charge in total running time. Daniel's pacing was impressive, especially in the first segment, where he clocked in a 05:14, which is 17 seconds faster than average—good job! However, it seems that fatigue started to show in the latter running segments, particularly Running 4 and Running 5, where you both lost time compared to average. The Roxzone of 10:19 is notably slower than average, indicating that you may have taken longer to transition and recover between exercises. It’s crucial to work on those transitions to maximize your overall time. Remember, "It's not about being the best. It's about being better than you were yesterday." 💥

Segments to Improve:

Now, let's get into the nitty-gritty of where you can both improve. The following segments showed the most potential for gains, and I’m excited to see you tackle these challenges head-on!

• Burpees Broad Jump: Currently at 05:10, you're 01:18 slower than the target time of 03:52. This segment should be a 41% focus during training. To improve:
  • Drills: Incorporate a combination of burpee and jump drills in your workouts. Try 5 sets of 10 burpees followed immediately by broad jumps, focusing on explosive power.
  • Technique: Make sure to maintain a steady rhythm and focus on landing softly to reduce fatigue and maintain momentum.
  • Conditioning: Work on plyometric exercises to build explosive strength, such as box jumps and jump squats.
• Sandbag Lunges: Currently at 05:31, with a potential improvement of 01:17 to reach 04:14. This should be a 40% focus during training. To improve:
  • Drills: Include weighted lunges in your routine, gradually increasing the weight over time. Start with 3 sets of 12 lunges for each leg with a sandbag.
  • Form Corrections: Focus on deep lunges while maintaining an upright torso to engage your core.
  • Compromise Running: Following a set of lunges, do short sprints to simulate the fatigue you'll experience during races.
• Sled Pull: Currently at 04:22, with a potential improvement of 00:27 to reach 03:55. This segment should be a 14% focus during training. To improve:
  • Drills: Add sled pulls to your training sessions at least twice a week. Focus on maintaining a strong posture and using your legs effectively.
  • Strength Training: Incorporate deadlifts and squats into your routine to build the necessary leg strength.
  • Technique: Ensure you're using the right grip and maintaining a steady pace; avoid rushing which can lead to inefficiency.

Race Strategies:

Now, let’s talk strategy. As you prepare for your next races, consider the following:

• Pacing: Start strong but controlled. Daniel, you excelled in the first segment, but be cautious not to burn out too fast. Monitor your heart rate and adjust as needed.
• Transitions: Work on your Roxzone time. Plan your transitions and practice them. Efficiently moving from one segment to another can save valuable seconds. "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." 🏆
• Team Communication: During the race, keep communication flowing. Support each other, especially during tough segments. Remember, teamwork makes the dream work!

Conclusion:

Daniel and Steven, you've shown resilience and determination in your performance at Sydney. As you look forward to upcoming races in Perth and Hong Kong, keep pushing your limits. Remember, “You are your only limit.” 💪 Set realistic goals for each training session and race, and don't shy away from putting in the hard work. Both of you have the potential to turn these weaknesses into strengths. Keep each other motivated and focused, and let’s crush those goals in the next races! Embrace the grind, and let's get after it! "Pain is temporary. Quitting lasts forever." The Rox-Coach believes in you! 💥