Kanna Rajan, Eddy Huang Hyrox Result

Overall Performance:

Hey Kanna and Eddy! First off, major props on your performance at the 2025 Sydney Hyrox competition. Finishing with an overall time of 01:34:23 put you in the top 71% of 1355 athletes and ranked 143 in your age group—solid work, guys! 💥

Now, let’s break it down. Your total running time of 52:29 is actually 2 minutes and 11 seconds faster than the average for your finish time. This shows you guys have a solid running base—clearly, you love to put the pedal to the metal! However, it also indicates that there’s room for improvement in strength-based segments to really balance out your performance. So, you’re more of a runner profile, but the Hyrox grind isn’t just about speed; it’s about strength and endurance, too.

Looking at your pacing, it seems like you started strong with your best running lap at 04:38, which was a fantastic way to kick things off. But then, as the race progressed, you slowed down a bit. This is a classic scenario where pacing can help you maintain energy for those later, more challenging segments. Remember, a good race is like a good joke—timing is everything!

Segments & Race Analysis:

Now, diving into the segments, you had some impressive performances, but a few areas need some TLC. Your segments were a mixed bag, with standout performances in the Sled Push and Sled Pull, but some struggles in the Burpees Broad Jump and the Wall Balls. Each segment tells a story, and it’s clear that while endurance is a strong suit, your body is asking for some power training.

The Roxzone, which you spent 10:59 in, was quite high compared to the average, suggesting you may have taken more time in transitions or needed a breather between exercises. This is a crucial area to improve because it directly affects your overall time. Think of it as the "waiting for your coffee to brew" moment; the less time you spend waiting, the more time you can spend crushing it on the course!

Segments to Improve:

Let’s address the segments with the most potential for improvement:

• Total Running: Potential Improvement: 01:01 (From 52:29 to 51:28), Focus during training: 34%

While you’re already a fast runner, focusing on increasing your endurance can shave off that time. Incorporate longer runs with intervals, focusing on maintaining a steady pace and pushing through fatigue. Consider adding hill sprints to build leg strength and improve your overall running economy.

• Wall Balls: Potential Improvement: 01:00 (From 06:02 to 05:02), Focus during training: 34%

Wall Balls can be a real leg burner, right? To improve here, practice your squat depth and your throw technique. Try adding sets of high-rep Wall Balls after your running workouts to simulate race fatigue. Also, practice your rest strategies—finding that perfect moment to catch your breath can make all the difference!

• Rowing: Potential Improvement: 00:32 (From 05:26 to 04:54), Focus during training: 18%

Rowing should feel like a smooth glide, not a death row sentence. Focus on your form—engage your core and legs efficiently. Incorporate interval rowing sessions, aiming to maintain a high wattage output for short bursts followed by recovery periods. This will help improve your power output and efficiency.

• Sled Pull: Potential Improvement: 00:20 (From 04:26 to 04:06), Focus during training: 11%

To dial in your sled pulls, ensure you have strong technique and a solid base. Practice pulling with different weights to find your sweet spot. Consider combining strength training for your back and legs with sled pulls to build that explosive power. Remember: "If it doesn’t challenge you, it won’t change you!"

Race Strategies:

For future races, consider implementing these strategies:

• Pacing Strategies: Start strong but keep an eye on your heart rate. Use your first lap to gauge how you feel and adjust your pacing accordingly. Don’t burn all your matches in the first round. Think of your race as a long, hot summer; you want to enjoy it, not just sprint to the finish!
• Transition Training: Work on quick transitions. Set up mock races where you practice moving quickly from one segment to another. Time your transitions to identify where you can shave off precious seconds.
• Nutrition and Hydration: Don’t underestimate the power of what goes in your body. Make sure you’re fueling correctly before and during the race to keep your energy levels high. A well-fed athlete is a happy athlete!

Conclusion:

Well done, Kanna and Eddy! Your performance in Sydney was commendable, and there’s definitely a path to even greater success. Looking ahead, the HYROX Perth on September 5-6 is your next big opportunity to shine. Use the insights from this race to refine your training and tackle those areas of improvement head-on. Remember, “You are your only limit.”

As you gear up for the next races in Perth and Hong Kong, keep pushing your limits, stay disciplined, and most importantly, have fun! You’ve got this. And if anyone asks why you’re so dedicated, just tell them, “I’m not just training; I’m building a legacy!” 💪🏆

Keep grinding and see you at the finish line,

The Rox-Coach