Leo Dumandan, Winsher Egamin Hyrox Result

Overall Performance:

Leo Dumandan and Winsher Egamin, you guys put on a solid performance at the 2025 Sydney Hyrox event! Finishing with an overall time of 2:09:28 places you in the top 74% of 1355 athletes, and 310th in your age group is commendable. You both showed exceptional strength in the running segments, especially with Leo’s best lap time of 6:11, which is impressive and speaks to your running prowess. However, it seems like the overall pacing strategy might have been a bit off during the race. While your running segments were generally strong, the later parts of the race, particularly the final running sections and transitions, might have contributed to a slowdown in your overall time. Remember, in Hyrox, it's not just about how fast you run, but how efficiently you recover and transition between exercises. As they say, “It’s not about the destination, it’s about the journey… but let’s try to make the journey a little faster next time!” 🏃‍♂️💥

Segments & Race Analysis:

Let’s dive into the details of your race. You both exhibited great speed and endurance in the running sections, with your total running time clocking in at 1:12:32, which is 4:43 faster than average—this is where you shined! However, segments like the Sled Pull and Wall Balls seemed to hold you back. For instance, your Sled Pull time of 7:06 was notably slower than the average, which can be a critical segment in terms of strength and endurance. Your performance on the Ski Erg was also a bit sluggish compared to the average, suggesting you might need to work on your power output. The total time spent in the Roxzone was an extra 1:13 compared to average, indicating that transitions need attention as well. Remember, in Hyrox, every second counts, and transitions can often be the difference between a good race and a great race! So, let's tighten those up! 💪

Segments to Improve:

Now, let’s focus on the segments where you can gain the most ground. These areas represent not just opportunities for improvement, but the potential to transform weaknesses into strengths.

• Total Running Time: Potential Improvement: 14:55 (from 1:12:32 to 57:37); Focus during training: 62%.
• Wall Balls: Potential Improvement: 02:35 (from 08:21 to 05:46); Focus during training: 10%.
• Sled Pull: Potential Improvement: 02:25 (from 07:06 to 04:41); Focus during training: 10%.
• Sandbag Lunges: Potential Improvement: 01:27 (from 06:31 to 05:04); Focus during training: 6%.
• Rowing: Potential Improvement: 01:09 (from 06:18 to 05:09); Focus during training: 4%.
• Ski Erg: Potential Improvement: 00:41 (from 05:11 to 04:30); Focus during training: 2%.
• Burpees Broad Jump: Potential Improvement: 00:28 (from 05:09 to 04:41); Focus during training: 1%.

Given these insights, let’s break down how you can tackle these segments effectively:

• Total Running Time: Focus on building your aerobic base and incorporating interval training. A good routine could include long runs at a steady pace, followed by high-intensity intervals. For instance, try 5-minute intervals at a pace faster than your race pace, with 2-3 minutes of recovery in between. Pay attention to pacing—starting too fast can leave you gasping for air later on, and nobody wants to be the athlete who runs out of gas before the finish line! 🚀
• Wall Balls: Incorporate wall ball drills into your training. Aim for sets of 20-30 reps with a focus on form. Work on your squat depth and explosiveness. You can do Tabata-style workouts (20 seconds of work followed by 10 seconds of rest) to build endurance. Remember, the wall's not going to break for you, so you’d better bring the heat! 😅
• Sled Pull: Strengthening your posterior chain is key here. Work on deadlifts and kettlebell swings to enhance your pulling power. Practice sled pulls with varying weights to find your optimal load. A favorite drill is to do 4 sets of 20 meters with a 90-second rest in between to simulate race conditions.
• Sandbag Lunges: Focus on building leg strength and stability. Try incorporating step-ups with a weighted bag on your shoulders. Dynamic lunges with a twist can also help in building the necessary strength and coordination. Aim for sets of 10-15 reps per leg to build endurance.
• Rowing: Work on your technique as well as power output. Do interval rows (e.g., 500 meters at max effort, rest for 2-3 minutes, repeat for 4-5 sets). Focus on a strong drive and efficient recovery phase to maximize your time on the erg.
• Ski Erg: Similar to rowing, work on interval training here. Try 4 sets of 1-minute sprints with 2 minutes of rest in between. Focus on your stroke efficiency, as this can dramatically improve your performance.
• Burpees Broad Jump: Incorporate these into your explosive workouts. Try to combine them with other plyometric exercises, like box jumps or squat jumps, to build up your power and endurance in this segment.

Race Strategies:

For your next race, let’s discuss some strategies to ensure you’re maximizing every second. Start with a proper warm-up—get your heart rate up and ensure your muscles are primed. During the run, maintain a steady pace, especially in the early segments, to avoid burning out too quickly. Your pacing in the first two running segments was good, but the later parts saw a slowdown; focus on maintaining consistency there. The transition zones are crucial. Be intentional about your transitions; practice them in training so they become second nature. The goal is to be as efficient as a ninja slipping through the shadows—quick and unnoticed! 🥷

Conclusion:

Leo and Winsher, you’ve got the foundation to push even further! With the upcoming races at HYROX Perth and Cigna Healthcare HYROX Hong Kong, you have the perfect opportunities to apply what you’ve learned from this race. Remember, improvement doesn’t come from comfort zones but from pushing your limits. As David Goggins says, “You are not going to like me. You are not going to like the things I say. But you will respect me.” Embrace the grind, and let’s smash those next races! Keep your eyes set on your goals, and remember: “Success is not owned, it’s leased, and rent is due every day.” Now get out there and show them what you’re made of! 💪🏆

Stay strong! The Rox-Coach is here to support you every step of the way.