Grant Wei, Kevin Chau Nguyen Hyrox Result

Overall Performance:

Grant Wei and Kevin Chau Nguyen, you both put in a solid effort at the 2025 Sydney Hyrox competition, finishing with an overall time of 01:26:35, which places you in the top 66% of all competitors! This is a commendable achievement in a field of 1355 athletes, especially considering the level of competition. Your rank of 288 in your age group (25-29) puts you in the top 70% of 408 participants, showing that you're in the game and ready to climb higher with the right adjustments!

Now, let’s talk about your pacing. Grant, your total running time of 49:11 was just shy of the average by 9 seconds, which suggests you have a bit of a runner's profile. You’re faster on the run, which is great, but you may want to focus more on building strength to complement your speed. Kevin, it seems like both of you have a strong foundation, but there's room for improvement in some key strength segments. The goal is to harness that speed and translate it into a more balanced Hyrox performance!

Segments & Race Analysis:

Overall, the race was a mixed bag of strengths and areas for improvement. You both started strong with a solid first lap at 5:14, which is impressive and shows that you know how to set the pace. However, as the race progressed, we saw some fluctuations in performance. The sled push really dragged you down with a time of 1:27, which is 30 seconds slower than average—definitely an area to focus on. The burpees broad jump was another challenging segment for you, coming in at 2:46, which is almost a minute slower than average. This indicates that this segment may have taken a toll on your stamina and overall race strategy.

As for the transitions, your roxzone time of 9:19 was a bit slower than the average, indicating that you may have taken extra time in transitions or just needed to work on your overall fitness to minimize downtime between exercises. Remember, every second counts in Hyrox, and those transitions can make or break your race. Keep that in mind as we strategize for your next races!

Segments to Improve:

Let’s break down the segments where there is the most potential for improvement:

• Run Total: Your total running time shows potential improvement of 1:00 (from 49:11 to 48:11), which should be a focus during training at 47%. This will require a mix of speed work and endurance training. Incorporate interval runs and tempo runs to boost your speed while maintaining stamina.
• Sandbag Lunges: With a potential improvement of 0:29 (from 4:32 to 4:03), focus on this segment with 22% of your training. Work on explosive strength with weighted lunges and add some single-leg variations to enhance stability. Incorporate high-rep lunge circuits with quick transitions to simulate race conditions.
• Sled Pull: Here, you have a potential improvement of 0:24 (from 4:08 to 3:44), focusing on this for 18% of your training. Incorporate sled pulls in your regular workouts, focusing on technique and power output. Use progressive overload by gradually increasing the weight while maintaining form. Try to incorporate speed work with lighter weights, too, to improve your overall pulling efficiency.

For the running segments, especially the later ones, it's crucial to maintain your pacing. Consider doing longer runs with intervals, where you run at a faster pace for short durations followed by recovery. This will help condition your body to maintain speed even when fatigued.

Race Strategies:

As you prepare for your next races, consider these strategies:

• Pacing: Start strong but not too fast. Maintain a controlled pace for the first two running segments, and then gradually increase your effort. This will help you save energy for the later exercises.
• Transitions: Practice your transitions in training. Create mock race scenarios to minimize downtime and improve efficiency as you switch between exercises. Keep a checklist of what to do during transitions to ensure you’re not wasting any time.
• Nutrition: Pay attention to your nutrition before and during the race. Make sure you’re fueling your body adequately to maintain energy throughout the competition.
• Mindset: Keep a strong mental focus. Channel your inner Goggins—stay hard! Visualize your performance and remind yourself of your goals during tough moments in the race.

Conclusion:

Grant and Kevin, you both have laid a solid foundation, and with the right training and focus on your weaknesses, you can elevate your performance to new heights! As you gear up for the upcoming races in Perth and the Cigna Healthcare HYROX in Hong Kong, keep these improvement areas in mind and approach your training with that relentless spirit. Remember, “The only way to achieve the impossible is to believe it is possible.” 💥

Stay strong, stay focused, and remember: every workout is a step closer to your goals. You both have the potential to crush it in your next races. Now, go out there, own your training, and let’s turn those weaknesses into strengths! And hey, if all else fails, just remember: if you’re going to be slow at something, make it the transition time—at least you’ll have a good laugh about it later! 😉

Keep pushing your limits, and let’s get ready to make waves in Perth! The Rox-Coach is here to support you every step of the way! 💪