Ebony Ann Mc Gregor, Macy Hansford Hyrox Result

Overall Performance:

Ebony Ann Mc Gregor and Macy Hansford, you both absolutely crushed it in the 2025 Sydney HYROX competition, achieving an overall time of 01:10:01, ranking 90th overall out of 2307 athletes and 14th in your age group of 16-24! That's a top 3% finish, which is nothing short of phenomenal! 🏆

Your pacing was on point, but there are some areas we can tweak to elevate your performance even further. With a total running time of 38:14, you are slightly faster than the average, indicating a stronger runner profile. However, we can work on that strength to turn you into a hybrid beast that dominates both running and strength segments. After all, we don’t want to be just fast; we want to be the total package! 💪

Segments & Race Analysis:

Breaking down your race segments, we can spot some key strengths and weaknesses. The first running segment was slightly slower than average, which suggests you might have started a touch too conservatively. But don’t worry, that’s fixable! Your ski erg time was a standout, but we need to address your sled push, sled pull, and wall balls, where you lost significant time. Remember, every second counts, and while you’re definitely in the game, we want you to own it!

Segments to Improve:

Now, let's get into the nitty-gritty of our improvement strategy. We’ll focus on three segments that have the most potential for improvement:

• Wall Balls - Potential Improvement: 01:27 (From 04:14 to 02:47), Focus during training: 63%
• Sled Push - Potential Improvement: 00:26 (From 01:46 to 01:20), Focus during training: 18%
• Sandbag Lunges - Potential Improvement: 00:20 (From 03:00 to 02:40), Focus during training: 14%

Here’s how to tackle these segments:

• Drills: Incorporate high-rep wall ball workouts into your weekly routine. Aim for 3-4 sets of 20-30 reps. Focus on your form—keep your core tight and your arms active to reduce fatigue.
• Technique Corrections: Check your squat depth and ensure you’re using your legs to drive the ball up. This will conserve your upper body strength for later in the race.
• Conditioning: Pair wall balls with short bursts of running (e.g., 400m sprints) to simulate race conditions and improve your endurance under fatigue.

• Drills: Practice sled pushes with progressively heavier loads. Start with 60-70% of your max and aim for 3 rounds of 30 meters, focusing on explosive starts and maintaining a steady pace.
• Form Corrections: Keep your hips low and drive through your legs. Engage your core to maintain stability and power throughout the push. If you’re feeling like a moving brick wall, you’re doing it right!
• Strength Training: Incorporate lower body strength exercises like squats and deadlifts to build the muscle needed for powerful sled pushes.

• Drills: Include sandbag lunges in your leg day routine. Aim for 4 sets of 10-15 reps per leg while maintaining good form to build strength and endurance.
• Technique Corrections: Ensure your front knee stays behind your toes. Engage your core to keep your balance and avoid leaning too far forward. We want you to look like a graceful gazelle, not a wobbling penguin!
• Conditioning: Pair lunges with light running intervals to simulate the fatigue you’ll experience during the race.

Race Strategies:

As you prepare for your next races in Perth and Hong Kong, let's talk about some strategies to implement:

• Start Strong, Finish Stronger: Find a balance in your pacing, especially at the start. You don’t want to sprint out of the gate, but you also don’t want to be playing catch-up. Aim for a consistent pace that allows you to maintain your energy for the later segments.
• Transitions: Improve your roxzone time by practicing quick transitions in your training. Set up mock scenarios where you switch from running to exercises and back, simulating race conditions. Remember, you’re not just racing against others; you’re racing against the clock, too!
• Mindset: Keep a positive mental attitude throughout the race. When things get tough, remind yourself: “I am in control. I am stronger than my excuses.” Channel your inner Goggins and push past the pain!

Conclusion:

Ebony and Macy, you’ve laid down an incredible foundation with your performance at the Sydney HYROX, and now it’s time to build on it! As you gear up for your next races in Perth and Hong Kong, focus on these key segments and strategies. The next time you hit the floor, remember that improvement is a journey, not a destination. “You don’t stop when you’re tired; you stop when you’re done!” Keep that fire burning, and let’s turn these weaknesses into strengths! 🚀

Here's to your upcoming races! Train hard, stay focused, and always remember: you are capable of more than you know. Now go out there and show the world what you're made of! The Rox-Coach believes in you! 💥