Joshua Chungue, Thilena Somaratne Hyrox Result

Overall Performance:

Hey Joshua and Thilena! First off, let’s take a moment to appreciate the grit and hustle you both displayed during the 2025 Hyrox Doubles in Sydney. Finishing with an overall time of 01:25:56, you guys landed in the top 65% overall and top 66% in your age group—solid effort! 🚀

Now, looking at your performance, it’s clear that you have a strength-oriented profile, especially when it comes to your rowing and ski erg. Your total running time of 46:51 was actually faster than average, which shows you’ve got some serious speed. However, with the sled push and pull segments showing room for improvement, it’s evident that we need to work on your strength endurance. Remember, “The pain you feel today will be the strength you feel tomorrow.” 💪

Segments & Race Analysis:

Let’s break down your race a bit more. You kicked things off strong with a solid running split of 04:54, which was 30 seconds faster than average—great way to set the pace! However, the sled push and pull segments were a bit of a bottleneck. While you maintained a consistent running pace, those transitions into strength exercises seemed to cost you some time.

Your overall performance was marked by some strong segments, particularly in rowing and ski erg, where you ranked impressively in the 93rd and 85th percentiles, respectively. But, the sled push and pull segments, ranking in the 47th and 66th percentiles, suggest that we need a targeted approach to elevate your strength game. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”

Segments to Improve:

Now, let’s focus on the segments that need a little extra love:

• Sled Push: You clocked in at 01:41, which is 15 seconds slower than the average. That’s a significant area for improvement, with a focus percentage of about 25% during training. To improve this segment, incorporate the following into your routine:
• Heavy Sled Drags: Focus on pushing heavy sleds over a distance to build strength and endurance.
• Resistance Band Work: Use bands to replicate the sled push motion; this will build explosive power.
• Plyometric Box Jumps: Incorporate these to develop muscle power and explosiveness, which will translate directly into your sled performance.
• Sled Pull: Your time here was 03:26, 14 seconds slower than average. This is another area that we can target with around 20% of your training focus. Consider the following:
• Reverse Sled Drags: Practice pulling a sled backward to engage different muscle groups.
• Farmer’s Walks: Carry heavy weights for distance to build grip strength and core stability, essential for pulling.
• Bodyweight Rows: These will strengthen your back and improve your pulling mechanics.
• Roxzone: You spent a total of 10:09 transitioning, which is 2:04 slower than average. This segment accounted for a whopping 15% of your overall race time! To tighten this area, here’s what to do:
• Cooldown Drills: Practice transitioning smoothly from one exercise to another; rehearse the flow of your race.
• Dynamic Stretching: Incorporate stretching routines to improve mobility in transitions.
• Speed Work: Incorporate short bursts of running between exercises to simulate race scenarios and improve your overall fitness.

Race Strategies:

Here are some strategies you can implement during your next race:

• Pacing: Start strong but not too fast. Your first run segment was excellent, but be cautious not to burn out early. Aim to maintain that pace throughout the running segments.
• Transition Efficiency: Focus on quick transitions. Practice moving from one exercise to another with minimal downtime. Visualize each segment before the race to save precious seconds.
• Strength Endurance: Consider pairing cardio with strength training in your workouts. This will prepare you for the fatigue of subsequent running segments after strength exercises.

Conclusion:

As you gear up for your next events in Perth and Hong Kong, keep this performance in mind. Use the insights from your Sydney race to focus your training and improve your overall profile. Always remember: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.”

And hey, if anyone asks what you guys are doing on race day, just tell them you’re “pushing the limits while crushing the sleds.” 😄

Let’s keep pushing those limits, Joshua and Thilena! Your potential is limitless. See you at the next race, and let’s smash those goals! Remember, “You are your only limit.” The Rox-Coach is here to support you every step of the way! 💥🏆