Joshua Aguilan, Benjamin Cantre Hyrox Result

Overall Performance:

Joshua and Benjamin, you both put forth a commendable effort at the 2025 Sydney Hyrox competition! Your overall finish time of 01:25:27 places you in the top 64% of 1355 athletes, which is no small feat. It’s evident you’ve got grit, and you’re not afraid to put in the work. However, there’s always room to sharpen the blade, and I see some areas ripe for growth.

Your total running time of 50:01 is slightly faster than the average, which suggests you may have a runner's profile. But let’s not get too comfortable; we need to work on not just running faster, but also improving your strength endurance to keep pace through the grueling segments. Your best lap was a solid 04:20, which shows you’ve got explosive speed. However, pacing is crucial in a race like this, and we’ll dive into that to ensure you don’t burn out early.

Segments & Race Analysis:

Looking at your performance across the segments, it’s clear you’ve got some strengths, particularly in the initial running leg, where you excelled with a time of 04:20, which is a whole minute faster than average! That’s a fantastic start and shows your capability for speed. However, the overall pacing throughout the race indicates a need for balance. Your running segments later in the race, particularly Running 8 at 10:24, reveal a drop-off that we need to address. This is where endurance and mental toughness come into play. If you want to finish strong, we need to work on pacing better and maintaining your energy reserves throughout the event.

Additionally, the Roxzone time of 09:32 implies that transitions could use some improvement, as it was 90% slower than average. You’re spending too much time resting or transitioning between exercises. Every second counts, and those transitions are where races are won or lost. Let’s tighten that up!

Segments to Improve:

The segments that stand out as needing the most attention are:

• Sled Push: 01:13 (3rd Percentile Rank) - This is a major area for improvement. The sled push is a critical strength endurance test, and your current performance puts you in the bottom tier of competitors.
• Running 8: 10:24 (99th Percentile Rank) - This is where you fell off the pace significantly. You need to work on maintaining speed and endurance over the distance.
• Roxzone: 09:32 (90th Percentile Rank) - This is indicative of rest time and transition inefficiencies, which we must address.

Here’s how to tackle these areas:

1. Sled Push Improvement Plan

Focus during training: 30%

Potential Improvement: Target a time reduction of at least 15-20 seconds.

• Strength Training: Incorporate heavy sled pushes into your weekly routine. Focus on building overall leg strength through squats and deadlifts. Try doing 4-5 sets of 20 meters with heavy weights, resting 2-3 minutes in between.
• Plyometrics: Mix in plyometric drills like box jumps to develop explosive leg strength, which is crucial for power during the sled push.
• Progressive Overload: Each week, incrementally increase the weight or distance of your sled pushes to continually challenge your strength and endurance.

2. Running 8 Improvement Plan

Focus during training: 40%

Potential Improvement: Target a time reduction of at least 2 minutes.

• Long Runs: Incorporate longer, steady-state runs into your training, gradually increasing your distance. Aim for at least one long run of 10-12 km at a conversational pace each week.
• Interval Training: Engage in high-intensity interval training (HIIT) sessions. For example, run 800m at your race pace followed by 400m jogging, repeat for 4-6 rounds.
• Pacing Strategies: Practice pacing in workouts. For example, during interval training, start slower in the first two intervals and gradually increase your pace, simulating race conditions.

3. Roxzone Improvement Plan

Focus during training: 28%

Potential Improvement: Target a time reduction of at least 2 minutes.

• Transition Drills: Practice quick transitions between exercises during training. Set up a mini-circuit where you switch from one exercise to another with minimal downtime.
• Time Trials: Perform time trials to gauge your speed in transitioning. Aim to reduce the downtime between exercises.
• Mindset Training: Work on building mental resilience to improve focus during transitions. Use visualization techniques to prepare yourself for quick changes and maintaining high energy.

Race Strategies:

To improve your overall performance, implement these strategies during your next Hyrox race:

• Start Strong, Finish Stronger: Your initial pace is excellent, but focus on maintaining that energy throughout. Use your speed early on to set a solid foundation, but remember to conserve some energy for later segments.
• Transition Like a Pro: Treat transitions as an extension of your workout. Visualize your next move while finishing the previous exercise, so you flow into the next activity with intention.
• Nutrition and Hydration: Pay attention to your nutrition leading up to the race. Fuel your body with the right carbs and proteins in the days prior and have a hydration strategy that keeps you energized without cramping.
• Positive Self-talk: Keep your mental game strong. Remember, “The only easy day was yesterday.” Keep pushing, and don’t let fatigue talk you out of your goals!

Conclusion:

Joshua and Benjamin, you’ve shown great potential, and with targeted improvements, I believe you can both climb even higher in the ranks! The next races, like the HYROX Perth on September 5-6 and the Cigna Healthcare HYROX in Hong Kong on July 26, are excellent opportunities to put your training to the test. Embrace the grind, keep pushing your limits, and remember: “You are never done. You are always evolving.” 💪

Let’s keep the momentum going and turn those weaknesses into newfound strengths. You’ve got this, and I’m here to support you every step of the way. Now, let’s hit the training ground and show them what you’re made of! 💥🏆

Keep striving for greatness! The Rox-Coach is all in with you!