Erick Lagleva, Japhet Letran Hyrox Result

Overall Performance:

Erick Lagleva and Japhet Letran, you both put on a solid performance in the 2025 Sydney HYROX Doubles Men event, finishing with an overall time of 01:17:25 and ranking 695 out of 1355 athletes. You landed in the top 51% of competitors, which is commendable! Your total running time of 41:27 was 02:38 faster than average, indicating a strong running profile. This suggests that you're more comfortable with the running segments than the strength elements. However, don't take that as a chance to skip leg day—your strength training still needs some solid work! Your pacing was notable, particularly in the first running segment, where you clocked in at 04:23, which was 00:37 faster than average. This sets a strong tone, but let's make sure you’re not burning too bright too early. As you transitioned into the later segments, particularly Running 3 and 4, the times dipped significantly, indicating some fatigue may have set in. Remember, it's about maintaining that intensity throughout the race. The good news? You’ve got the running chops, and we can really tighten up those strength segments to elevate your game from good to great! 💪

Segments & Race Analysis:

Breaking down your segments, we see the first running segment was a strong start, as mentioned, but from there, it’s clear that fatigue played a role in your performance. Running 2 and Running 3 were slower than average, and Running 4 took a hit as well. This pattern suggests that while you can kick off strong, your endurance in the latter half needs fine-tuning. The strength segments also show a mixed bag. The Sled Push and Sled Pull were just slightly above average, indicating they might not be your strongest suits. The Burpees Broad Jump and Sandbag Lunges had potential for improvement, with significant time differences compared to averages. Your Roxzone was notably slower than average, which points to a couple of things: either you were resting more than necessary, or transitions took longer due to fatigue. We need to clean that up to minimize downtime and maximize performance! Remember, every second counts in a HYROX race. If we can shave those transition times and improve those lagging segments, you’ll find yourself finishing even stronger next time. 💥

Segments to Improve:

Let’s dig into the segments where you can make the most gains:

• Sandbag Lunges
  • Current Time: 04:18
  • Potential Improvement: 00:48 (target time: 03:30)
  • Focus During Training: 55%

  To improve your Sandbag Lunges, incorporate the following drills into your weekly routine:

  • Weighted Lunges: Start with lighter weights and focus on form, gradually increasing the weight as you get comfortable. Aim for 4 sets of 10-15 reps.
  • Bulgarian Split Squats: This will help strengthen your single-leg stability and overall leg strength. 3 sets of 8-10 reps on each leg will do wonders.
  • Speed Drills: Practice quick transitions between lunges, focusing on explosiveness. Use a timer and aim for 5 sets of 30 seconds.
• Sled Pull
  • Current Time: 03:31
  • Potential Improvement: 00:18 (target time: 03:13)
  • Focus During Training: 20%

  For your Sled Pull, focus on building your posterior chain strength:

  • Deadlifts: Incorporate both conventional and sumo deadlifts into your routine. 4 sets of 6-8 reps will increase your pulling power.
  • Resistance Band Pulls: Use bands for added resistance. Perform 3 sets of 20 meters, focusing on explosive pulls.
  • Interval Training: Include sled pulls in your interval training sessions. Pull for 20 meters, rest for 60 seconds, and repeat 6-8 times.

Incorporating these drills will not only improve your performance in these segments but also enhance your overall endurance and strength, making you a more formidable competitor. And remember, even if you feel like a snail in the moment, every inch you pull is progress! 🐌💨

Race Strategies:

Now, let's discuss some strategies to implement during your races. The aim is to maintain energy and optimize performance:

• Pacing: Start strong but not at full throttle. Aim for a slight negative split in your running segments. This means you should aim to run each subsequent segment slightly faster than the previous one, especially after the first running segment.
• Transitions: Practice quick transitions in training. When moving from one segment to another, visualize the next task and prepare mentally. An efficient transition can save crucial seconds!
• Mindset: Remember what David Goggins says: “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing yourself mentally as well as physically.
• Breathing: During strength segments, focus on your breathing. Inhale as you pull or push, and exhale during the exertion to maintain stamina and power.

Implementing these strategies will not only improve your race day performance but also make you more resilient mentally. Remember, every race is a learning experience. Embrace the challenge! 🏆

Conclusion:

Erick and Japhet, you both have a bright path ahead in your HYROX journey. Your performance in Sydney lays a solid foundation, but there’s always room for growth. Focus on the areas outlined above, and commit to a training plan that targets your weaknesses. Looking ahead, consider setting your sights on the upcoming races in Perth and Hong Kong. These events are perfect opportunities to put your training into action and showcase your improvements. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” So lace up those shoes, grab that sandbag, and let’s crush those goals! You’ve got this! 💪💥 Keep pushing the limits! Always here to support you in your journey, The Rox-Coach