Luke Dioluin, Cal Dioluin Hyrox Result

Overall Performance:

Luke and Cal, first off, hats off for tackling the Hyrox challenge — you guys are warriors! With an overall time of 01:32:48, you landed in the top 70% of a field of 1355 athletes. That’s no small feat! Your combined efforts make you a formidable duo in the Hyrox arena, especially in the competitive age group of 35-39.

Now, let’s dive into your pacing and running profile. Your total running time of 49:02 is a solid 4:11 faster than average, which places you in a pretty strong runner profile. However, that first split of 04:25 might’ve been a bit too ambitious compared to your other laps. It’s like starting a marathon with a sprint — not quite sustainable! Maintaining a strong start is crucial, but pacing it wisely will help you sustain your energy for the long haul. Overall, you’ve got speed in your corner, but some segments need fine-tuning to maximize your strength and stamina during the race.

Segments & Race Analysis:

Let’s break down the race segments and see where you both shined and where there’s room for improvement. Your pacing varied significantly across the race, with some segments performing better than others. Here’s a snapshot:

• Running Segments: Your running times show a strong profile; however, you started too fast in Running 1 (04:25), which led to some slower segments later on. Running 4 (06:41) was particularly sluggish, indicating fatigue. This is a classic case of “don’t burn all your matches at once.”
• Ski Erg: At 04:20, you hit an impressive mark, ranking in the 88th percentile. This is a great strength segment for you, keep that momentum!
• Burpees Broad Jump: You crushed this segment with a time of 04:43, ranking 95th percentile. This is a clear strength, so maintain your focus on drills that enhance explosive power!
• Wall Balls: Here, you took a hit — 06:21 is a challenging time (98th percentile). This segment needs serious attention; let’s turn this potential weakness into a strength!
• Roxzone: At 11:44, you took a bit longer than average for transitions, ranking in the 97th percentile. Speeding up transitions can significantly enhance your overall time. Think of it as your pit stop in a race car — quick in and out!

Overall, your performance was commendable, but the pacing strategy and certain segments need to be optimized for the next race.

Segments to Improve:

Now let’s tackle the segments where there’s the most room for improvement. Targeting these will be key to unlocking your full potential:

• Wall Balls:
  • Potential Improvement: 01:22 (Target time: 04:59)
  • Focus during training: 50%
  • Drills & Techniques:
    • Work on your squat depth and form. Practice with lighter weights and gradually increase to ensure you maintain form while increasing volume.
    • Incorporate wall ball AMRAP (as many reps as possible) for specific intervals during your training sessions.
    • Consider integrating core strengthening exercises, such as planks and Russian twists, to improve your stability during the movement.
• Burpees Broad Jump:
  • Potential Improvement: 00:43 (Target time: 04:00)
  • Focus during training: 26%
  • Drills & Techniques:
    • Practice burpee transitions to streamline your form. Use a timer to challenge yourself and stay within a set time frame.
    • Incorporate jump drills to build explosive power. Box jumps or broad jumps with a focus on landing softly will help.
    • Include high-intensity interval training (HIIT) sessions that combine burpees with other exercises to build endurance and speed.
• Rowing:
  • Potential Improvement: 00:26 (Target time: 04:53)
  • Focus during training: 15%
  • Drills & Techniques:
    • Focus on your technique — ensure you’re driving through your legs, engaging your core, and using your arms efficiently.
    • Incorporate interval training on the rowing machine to build your stamina. Try 500m sprints followed by rest periods.
    • Experiment with different stroke rates to find your optimal pace without compromising power output.

Race Strategies:

As you gear up for future races, consider these strategies to enhance your performance:

• Pacing Strategy: Start strong but not too fast! Aim for a consistent pace that allows you to maintain energy for the later segments. Remember, it’s not a sprint; it’s a marathon with obstacles! 🎉
• Transition Efficiency: Work on your transitions during training. Create a routine for your pit stops and practice it until it’s second nature. Think of it as a well-oiled machine — smooth and quick!
• Mindset: Stay positive and focused. The mental game is just as crucial as the physical. Visualize your success before the race, and when things get tough, remember why you started. “You are not here to be average; you are here to be awesome!”

Conclusion:

Luke and Cal, your performance at the 2025 Sydney Hyrox was impressive, and with some targeted training, you can elevate your game even further. Focus on the segments outlined, and don’t forget to have fun along the way! Keep your eyes on the upcoming races — HYROX Perth and Cigna Healthcare HYROX Hong Kong are just around the corner. Use the insights from this race to come back stronger and faster! Remember, “The only way to achieve the impossible is to believe it is possible.” 💥💪

Now, go crush those workouts and show the world what you’re made of! The Rox-Coach is here to help you every step of the way! 🏆