Greg Haynes, Dean Vocisano Hyrox Result

Overall Performance:

Greg and Dean, you both showed up and put in an impressive performance at the 2025 Sydney HYROX competition! With an overall time of 1:20:02, you finished in the top 56% of 1355 athletes. In your age group, you placed 67 out of 129, which is commendable! The numbers tell a story of potential and perseverance. You guys were right there, battling it out! 💪

Your pacing had some highs and lows: Greg, you kicked off strong with a blistering first lap of 04:04, but the segments following showed a dip in consistency. Dean, your endurance shone through, but we need to tighten up those transition times and overall exertion across the board. You both have a hybrid profile—stronger in running but with room to enhance your strength training. Focus on turning those transitions into a well-oiled machine, and we’ll see those times drop faster than a sled on a downhill slope.

Segments & Race Analysis:

Let’s break it down a bit. The race segments varied considerably, with some standout performances and areas needing attention. Here’s a quick rundown:

• Running 1: Greg, your 04:04 was a fantastic start, but that adrenaline can be a double-edged sword. You went out quicker than 74% of your peers. Next time, let’s aim for a steady pace to maintain energy for the later segments. Dean, we didn’t have your first segment time—let’s work on that next race.
• Ski Erg: Both of you struggled here, with times in the 8th percentile. This exercise requires not just strength but also endurance. Let’s increase your base power here.
• Sled Push and Pull: Solid effort in the sled push, but both of you can improve in the sled pull. These are critical strength segments, and we’ll need to add specific strength work to your routine.
• Burpees Broad Jump: Not bad, but we can shave some time off here with better technique!
• Roxzone: Ouch! A 9:36 roxzone time puts you in the 90th percentile for transition times. We need to tighten this up. Remember, every second counts when you’re racing against the clock!

Segments to Improve:

Now, let’s tackle where you can really capitalize on your training. The focus here is on the segments where you lagged behind the average. We’ll be honing in on the following areas:

• Total Running Time: You clocked in at 46:03, which is 27 seconds slower than average. This is your biggest area for improvement, with a potential time reduction of 01:22, which means you’ll need to dedicate 92% of your training focus here. We’re going to make you faster than a cheetah on a caffeine rush!

Action Plan:

• Endurance Runs: Schedule at least two long runs each week, focusing on maintaining a consistent pace over distance. This is crucial for building your aerobic base.
• Speed Work: Incorporate interval training—short, intense bursts of speed followed by rest or slower-paced recovery. Try 400m repeats at 85-90% effort. Aim for 4-6 sets with equal rest.
• Strength Training: For the sled push and pull, we need to increase your leg and core strength. Incorporate exercises like squats, deadlifts, and lunges into your routine at least twice a week. Also, try sled drags and pushes during training to mimic race conditions.
• Roxzone Transition Drills: Create a mock race environment where you practice transitioning between exercises—focus on efficiency and speed. Use a timer and aim to beat your previous best every week!