Logan Gillon, Seann Obrero Hyrox Result

Overall Performance:

Logan and Seann, you put in a commendable effort in the 2025 Sydney Hyrox competition, finishing with an overall time of 01:23:17. This places you in the top 61% of 1355 competitors and 66% among 408 athletes in your age group. That's nothing to sneeze at! Your pacing, however, shows some interesting patterns. You started strong with a best lap of 04:50 for your first run, but your subsequent running segments indicate a slight decline in pace. This suggests that while you have a solid running foundation, there’s room to enhance endurance and strength to maintain that momentum throughout the race. You’ve got a potential runner profile here, but you need to beef up your strength to truly thrive in Hyrox competitions. Remember, “It’s not about being the best, it’s about being better than you were yesterday.” 💪

Segments & Race Analysis:

Breaking down your race performance, you had some standout moments, particularly in the first running segment and the Ski Erg. However, other segments, such as the Sled Push and the final running segment, showcased areas where improvements can be made. Your transition times in the Roxzone were slower than average, indicating a need for a more seamless transition between exercises. The average roxzone time is critical for maximizing your overall efficiency in Hyrox. The key takeaway here is that while your running time is slightly above average, areas like sled pushes and the final running segment are dragging down your overall performance. Let’s get to work on those! 💥

Segments to Improve:

After analyzing the segments, it’s clear where you can enhance your performance. Here are the segments needing the most attention:

• Sled Push: Your time of 01:20 places you in the bottom 8% of competitors. Targeting this segment for improvement can significantly impact your overall race time. Focus during training: 83%.
• Final Running Segment: Clocking in at 07:24, this was the slowest compared to the average. Improving this segment can help you conserve energy for the final push. Focus during training: 83%.
• Roxzone: Your roxzone time of 09:47 is 2:06 slower than average, indicating a need for better transition efficiency. Focus during training: 83%.

Now let’s talk strategy. To turn these weaknesses into strengths, here’s a tailored training plan:

• Sled Push:
  • Incorporate heavy sled pushes twice a week, focusing on short distances (15-30 meters) to build explosive strength.
  • Practice pushing the sled with varied weights to adapt to different race conditions.
  • Include resistance band sled drags to enhance leg drive and core stability.
• Final Running Segment:
  • Integrate interval training with progressive distances to improve pacing and endurance. For example, run 400m at a fast pace followed by a 200m recovery jog.
  • Include tempo runs to develop your lactate threshold, allowing you to sustain faster speeds for longer.
  • Endurance runs with a focus on negative splits will help you learn to pace appropriately while saving energy for the finish.
• Roxzone Efficiency:
  • Work on your transitions by simulating race conditions. For instance, practice moving from one exercise to the next with a timer to mimic race pressure.
  • Implement a circuit training routine that includes multiple exercises in succession to improve overall fitness and speed up transitions.
  • Focus on breathing techniques and mental cues to streamline your transitions—remember, calm and collected wins the race!

Race Strategies:

For your next Hyrox race, consider the following strategies to enhance performance:

• Pacing: Start with a controlled pace in running segments. You have a solid first lap, but ensure that you’re not burning out too early. Keep it to about 80-85% of your max effort.
• Hydration & Nutrition: Make sure to fuel properly before the race. A mix of carbohydrates and protein before the race can help maintain energy levels. During the race, small sips of water can prevent sluggishness.
• Mindset: Visualize your race beforehand. Imagine yourself powering through each segment, overcoming challenges with confidence. Remember Goggins’ mantra: “You are your own hero.”

Conclusion:

Logan and Seann, you’ve got what it takes to elevate your performance in the upcoming races! The next relevant events are the HYROX Perth races on September 5th and 6th, and the Cigna Healthcare HYROX Hong Kong on July 26th. These are perfect opportunities to implement the strategies and training techniques discussed. Remember, “Success isn’t owned, it’s leased. And rent is due every day.” Keep pushing, stay focused, and remember to enjoy the journey. And hey, next time you’re feeling tired, just think, at least you’re not a sled—those things just sit there and push! Stay strong, and let’s crush it together! The Rox-Coach is here for you! 🏆