Loklan Duong, Matthias Tng Hyrox Result

Overall Performance:

Loklan and Matthias, you both put in an impressive effort during the 2025 Sydney Hyrox competition! Finishing with a time of 01:19:52 places you in the Top 56% of 1355 athletes and Top 62% in your age group. You both demonstrated solid running capabilities, with a total running time of 44:20, which was 01:10 faster than the average for your category. This suggests that you have a stronger running profile, but there’s room to build up your strength as well. In terms of pacing, Loklan, your first running segment was notably faster than average, which could indicate that you started off with too much excitement—like a kid in a candy store! While that energy is fantastic, managing it can help maintain endurance throughout the race. Matthias, your pacing was more consistent, but you’ll want to ensure you’re not leaving too much on the table in the early rounds. To pinpoint your profiles, it’s clear that you both lean towards being stronger runners. However, with a couple of segments lagging behind, particularly in strength events like the Sled Push and Sled Pull, this is where focused training will help turn you into a more balanced Hyrox machine!

Segments & Race Analysis:

Your race segments reveal some interesting insights. The strongest segments were the Ski Erg and Burpees Broad Jump, where you both performed above average. This strength is a great asset to build upon. However, the Sled Push and Sled Pull were significant areas where time was lost, indicating that both of you need to enhance your strength endurance. The Roxzone time of 09:27 was also higher than average, suggesting that you may have taken more time for transitions and rest—something to keep in mind for your next race! When we break down the splits, we see that running segments were solid but could be more strategically paced. Loklan, your first run was remarkably fast at 04:29, but this pace may have drained you for the later segments. Matthias, you maintained a more consistent running pace, which is a great strategy; however, there’s still room to push those running times to capture even more speed. Overall, focusing on the slower segments and enhancing transition efficiency will be key to improving your race performance.

Segments to Improve:

• Burpees Broad Jump (BBJ): Current time: 03:42 | Average time: 03:17 | Potential Improvement: 00:25 | Focus during training: 69%

The Burpees Broad Jump is where both of you can gain the most. To shave off that precious time, consider the following training strategies:

• Drill Training: Incorporate BBJ drills in your training sessions. Aim for sets of 10 or 15 reps, focusing on form and explosiveness. Start slow to master the technique, then increase speed. A good drill is to perform the BBJ in rounds of 30 seconds on and 30 seconds off, pushing for max reps in each round.
• Strength Training: Include plyometric exercises like box jumps and squat jumps to enhance your explosive power, which will directly translate into better BBJ performance.
• Conditioning: Add circuit training to your routine. Consider combining BBJ with exercises like kettlebell swings and burpees to improve overall conditioning and muscular endurance.
• Form Corrections: Focus on landing softly with your knees slightly bent to prevent injury and maintain speed throughout the jump.

By concentrating on these aspects, you can turn the BBJ into a strength rather than a weakness. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” 💪

Race Strategies:

For your upcoming races, implementing strategic adjustments will be crucial. Here are some strategies to consider:

• Pacing: Start off at a moderate pace in your first run segment. This will help save energy for the later stages of the race, allowing you to maintain speed rather than burn out early.
• Transition Efficiency: Work on minimizing your Roxzone time by practicing quick transitions between exercises. This means having your gear ready and being mentally prepared to switch between exercises without hesitation.
• Focus on Weak Segments: Prioritize strength workouts in your training for the Sled Push and Sled Pull. These segments can make or break your overall performance.
• Nutrition and Hydration: Make sure to fuel your body properly leading up to the race and during it. A well-timed snack can be the difference between crashing and crushing it!
• Mental Preparation: Visualize each segment of the race and how you want to execute it. The mind is a powerful tool; use it to your advantage!

Conclusion:

Loklan and Matthias, as you set your sights on your next competitions—HYROX Perth and Cigna Healthcare HYROX Hong Kong—keep pushing your limits and remember that every race is an opportunity to learn and grow. Take these insights and run with them (pun intended)! Consistent training, focusing on your weaknesses, and maintaining a positive mindset will set you up for success. “You will never always be motivated, so you must learn to be disciplined.” Keep grinding, stay hungry, and let’s turn those weaknesses into strengths! 💥🏆

And remember, in the world of Hyrox, it’s not just about how fast you run, but how fast you recover from your last sprint—so don’t take a long break, but take the right breaks! Onward and upward, champs! You've got this! 💪

- The Rox-Coach