George Thanogiannis, Arthur Lytsioulis Hyrox Result

Overall Performance:

George Thanogiannis and Arthur Lytsioulis, you guys put in a solid effort at the 2025 Sydney Hyrox Doubles competition! Finishing with an overall time of 01:19:25 places you in the top 55% of 1355 competitors, and top 51% in your age group. Not too shabby for a duo that clearly knows how to push through the grind! 💪

Your total running time of 43:29 is impressive, especially considering it's 01:46 faster than the average in your category. This indicates that you both have a stronger running profile. However, let’s not forget the strength portions where there’s definitely room for improvement. The key here is to balance your solid running performance with a bit more strength training to enhance your overall performance on race day.

Now, let's talk pacing. George, your first running segment was a quick 04:48, which is a solid start, but keep an eye on that pacing—starting too fast can deplete your energy reserves early on. Arthur, your segments show a steady effort, but both of you can benefit from a bit more consistency across the board. Remember, it's not just about speed; it’s about endurance and strength in Hyrox!

Segments & Race Analysis:

Breaking down your race, the segments tell a story. You both started strong, but looking at the sled push (at 01:22) and wall balls (at 05:06), there's a noticeable gap compared to the average. In fact, the sled push is particularly concerning, landing you at the 11th percentile. It’s like trying to push a boulder uphill with your bare hands—let’s get those muscles ready for some serious work!

Interestingly, you both excelled during the burpees broad jump segment, posting a time of 03:51, which is 31 seconds slower than the average, demonstrating a strong performance compared to your peers. This shows that your explosiveness is there; now it’s about building that strength endurance in the other segments.

Your Roxzone time of 08:35 indicates that you may have taken a bit too long between exercises. We want to tighten that up! The more you can focus on transitions, the better your overall time will be. Let’s aim to turn those rest periods into quick recovery sprints! 🏃‍♂️💨

Segments to Improve:

Now, let’s focus on the segments that need some serious love:

• Wall Balls: Your time of 05:06 can be improved by 49 seconds to reach 04:17. This should be a focal point during training—put in 53% of your focus here.
• Burpees Broad Jump: You can shave off 37 seconds from your current 03:51 time to hit 03:14. This segment should receive 40% of your training focus.

For wall balls, here’s the plan:

• Practice wall balls with a target, focusing on your squat depth and explosive power. Aim for 3 sets of 15-20 reps.
• Incorporate weighted squats and thrusters into your routine to build strength in the legs and improve your overall power output.

For burpees broad jumps:

• Work on your burpee technique—focus on a smooth transition and explosive jumps. Try doing sets of 10-15 reps.
• Include plyometric drills, like box jumps or tuck jumps, to enhance your explosiveness. Aim for 3-4 sets of 10 reps, focusing on height and speed.

George, keep an eye on your running segments too. Starting strong is good, but ensure you have enough gas in the tank for the final push! Arthur, consistency is key, so aim to maintain your pace through each segment.

Race Strategies:

Now, let’s talk strategy for your next races:

• Pacing: Start with a controlled pace in the first running segment; aim for around 5:00. It’s a marathon, not a sprint—unless you’re being chased by a bear, but let’s keep it to Hyrox for now!
• Transitions: Practice your transitions during training. Set up mock transitions to simulate race conditions and get comfortable with quick changes.
• Nutrition: Fuel your body pre-race with a good balance of carbs and protein. Don’t let hunger be a distraction on race day!

Stay hydrated during the race, but don’t chug a gallon of water right before your run. That’s a recipe for disaster! Keep it steady and listen to your bodies.

Conclusion:

George and Arthur, you’ve got the talent and the drive to elevate your Hyrox game. With targeted training on those wall balls and burpees broad jumps, you can turn weaknesses into strengths. The next races in Perth are a great opportunity to showcase your improvements—mark those dates on your calendar and get pumped! 💥

Remember what David Goggins says: “Most of us are not living our true potential. We’re all capable of so much more.” So let’s push those limits! Keep working hard and enjoy the journey. Hyrox is not just a race; it’s a testament to your grit. See you at the finish line! 🏆

This is The Rox-Coach, signing off—let’s crush those goals together!