James Lamacchia, Camilo Zabala Hyrox Result

Overall Performance:

James and Camilo, congratulations on completing the 2025 Sydney Hyrox Doubles! With a finish time of 01:25:28, you both found yourselves in the top 65% of 1355 athletes, which is a solid performance. You’ve shown that you have the grit to compete among a competitive field, and that, my friends, is commendable. Your total running time of 46:40 indicates a solid running foundation, but there’s room for improvement, especially considering it's 2:01 slower than the average for your finish time. This suggests that while you have a good runner profile, there’s an opportunity to refine your strength and endurance in the exercises following the runs.

From the splits, it’s clear that your pacing strategy might need a little adjustment. Starting with a great lap time of 03:51 shows you have the speed, but then you slowed down significantly in the following running segments. This indicates that perhaps you started too fast or didn’t recover adequately between segments. Let’s harness that speed and turn it into a well-balanced performance for your next races. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. 💪

Segments & Race Analysis:

Looking at your race performance, you had a solid start, but the middle segments showed a drop in pace that hindered your overall finish time. The Sled Pull was notably the slowest segment, clocking in at 05:38, which was 1:59 slower than average. This segment alone indicates a strong area for improvement. On the flip side, the Ski Erg and Farmers Carry showed your strengths, being in the 73rd and 88th percentile respectively. Your Roxzone time was also on the slower end, suggesting that transitions are an area of focus. It’s all about that hustle between exercises—think of it like a relay race where you’re handing off the baton to yourself! 🏃‍♂️💨

When comparing your splits, the first running segment was excellent, but the later segments saw an increase in time that could be attributed to fatigue or inefficient transitions. The key is to maintain a consistent pace throughout the race and minimize downtime between exercises. This is where we need to fine-tune your strategy for future races. Remember, “The pain you feel today will be the strength you feel tomorrow.”

Segments to Improve:

Now, let’s tackle the segments that need some extra love and attention:

• Sled Pull: Current time: 05:38 - Average time: 03:41
• Potential Improvement: 01:57
• Focus during Training: 86%

Training Strategies:

• Strength Training: Implement a dedicated strength training routine focusing on back, core, and leg strength. Exercises like deadlifts, bent-over rows, and kettlebell swings will build the necessary strength for the sled pull.
• Sled Pull Drills: Practice sled pulls with varying weights to simulate race conditions. Start with lighter weights to perfect your form and gradually increase the load.
• Core Stability Work: Incorporate exercises like planks, Russian twists, and medicine ball slams to enhance core stability, which is crucial during sled pulls.
• Interval Training: Include high-intensity interval training (HIIT) sessions to improve your cardiovascular endurance, which will help prevent fatigue during the sled pull and other segments.
• Transition Drills: Practice quick transitions from sled pulls to running. Set up a mini-course where you simulate transitions between segments to improve efficiency.

By focusing 86% of your training on these areas, you can turn the sled pull into a strong point in your race strategy. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”

Race Strategies:

• Pacing: Start with your strong running pace, but ensure you’re not redlining early on. Control your heart rate and manage your energy reserves for the latter half of the race.
• Hydration and Nutrition: Make sure to hydrate well before and during the race. Fuel your body with the right nutrients to maintain energy levels throughout.
• Mindset: Keep a mental checklist of each segment. Break the race into smaller parts and focus on one segment at a time. Celebrate small victories as you complete each segment.
• Transition Focus: Practice quick transitions in training so that you can minimize your Roxzone time. Use the time between exercises to mentally prepare for the next segment.
• Teamwork: Since you're racing as a duo, communicate effectively! Use your strengths to support each other and share the workload on tougher segments.

Conclusion:

James and Camilo, you’ve got the potential to elevate your performance in the upcoming races! With the Hyrox Perth event on September 5th and 6th, and Cigna Healthcare Hyrox in Hong Kong on July 26th, you’ll have ample opportunity to apply what you’ve learned from this race. Remember to train smart, focus on your weaknesses, and perfect those transitions. And as you tackle your training, keep this in mind: “You are your only limit.”

Now, go out there and smash those goals! 💥 Your journey is just beginning, and with the right mindset and training, you’ll become unstoppable. Let’s turn those weaknesses into strengths and dominate the next race! I’m here to support you through it all as your Rox-Coach. Keep pushing your limits, and remember: every champion was once a contender that refused to give up! 🏆