Mal Carseldine, Luke Carseldine Hyrox Result

Overall Performance:

Mal and Luke, you both put in a commendable effort at the 2025 Sydney Hyrox competition, finishing with an overall time of 01:32:54, placing you in the top 70% of a fierce 1355 competitors! 🎉 Your rank in the 30-34 age group, sitting at 253, shows that you’re in the mix with some solid competition, but it’s clear there’s room to climb even higher. The good news? You’re already well on your way to becoming formidable Hyrox athletes!

Now, let’s break down your performance in terms of pacing and athletic profile. Your total running time of 48:44 is a whopping 4:38 faster than the average, indicating a strong running profile. However, your running segments suggest a minor pacing strategy hiccup—especially in the later runs where you may have started to feel fatigue. Remember, pacing is like a good joke; timing is everything! You guys are great runners, and that strength should be harnessed more effectively alongside the other segments.

Segments & Race Analysis:

Your race segments reveal a compelling narrative of strengths and areas needing attention. The overall structure of your performance displayed a solid running capacity, particularly at the start, but the latter parts of the race showed some slowdown, particularly in the running segments where you lost a bit of steam. Here’s a quick breakdown of how your segments stacked up against the averages:

• Running 1: 04:58, faster than average, showing you started strong - excellent job!
• Ski Erg: 04:27, performing exceptionally well and ranking in the 93rd percentile!
• Running 2: Slowed down with a time of 05:02, which might indicate a slight pacing issue after the initial burst of speed.
• Sled Push: 01:38, not your best segment; a bit of a struggle here at 41st percentile.
• Sled Pull: 04:03, solid performance, but there’s room to push that pull time down.
• Sandbag Lunges: 07:07, this is where we can squeeze out some serious gains.
• Wall Balls: 06:21, which also needs attention for efficiency.
• Roxzone: 09:33, a bit slower than average, indicating potential for improved transition strategies.

Overall, you both exhibited strength training prowess, but there’s a clear opportunity to enhance your efficiency in the latter segments to ensure you maintain your pace throughout the race. You’ve got this!

Segments to Improve:

Let’s dig into the segments where improvement could turn those weaknesses into strengths. Focus your training on the following:

• Sandbag Lunges:
  • Current Time: 07:07
  • Target Time: 04:22
  • Potential Improvement: 02:45
  • Focus during training: 60%
  • Training Strategies: Incorporate high-rep lunges with varying weights. Drill form and technique to ensure power generation from the core and legs. Include the use of resistance bands to mimic the fatigue of the race scenario. Practice lunges in a circuit to simulate race conditions.
• Wall Balls:
  • Current Time: 06:21
  • Target Time: 04:59
  • Potential Improvement: 01:22
  • Focus during training: 29%
  • Training Strategies: Work on your explosive squat-to-throw mechanics. Set up a timer and perform sets of wall balls in intervals. Focus on maintaining form under fatigue, simulating race conditions. Incorporate explosive squat jumps as a complementary strength builder.
• Burpees Broad Jump:
  • Current Time: 04:16
  • Target Time: 04:00
  • Potential Improvement: 00:16
  • Focus during training: 5%
  • Training Strategies: Combine burpees with broad jumps in circuits to build endurance and speed. Focus on efficient transitions between the two movements; practice a fluid motion to minimize rest times.

By focusing 60% of your training on those lunges, you can significantly improve your overall performance in the race. Keep your spirits high—remember, “What’s your excuse?” is the mantra of champions! 💪

Race Strategies:

Now that we’ve identified the segments needing work, let’s talk about race strategies to implement for better performance:

• Pacing: Start strong but don’t overexert in the first run. Maintain a consistent pace, perhaps aiming for a slightly slower start to conserve energy for later segments.
• Transitions: Focus on your Roxzone time. Practice transitioning swiftly between exercises to minimize downtime. Use a stopwatch during training to simulate race transitions.
• Breathing Techniques: As you fatigue, focus on breathing deeply and rhythmically to maintain your oxygen levels during the more demanding segments like the sled push and lunges.
• Teamwork: Since this is a doubles competition, communicate effectively with each other. You can motivate one another during tough segments!

Remember, “If you want to be great, you must be willing to be mocked, hated, and misunderstood.” It’s part of the journey, and you’re both on the path to greatness! 💥

Conclusion:

Mal and Luke, your journey in fitness is just beginning! With the next races on the horizon, including the HYROX events in Perth and Hong Kong, it’s vital to keep sharpening those skills. Use your time wisely in training, focusing on the segments we discussed. Your potential is limitless, and with commitment and dedication, you can rise through the ranks. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”

Stay motivated, keep pushing, and embrace the grind. You’ve got what it takes to conquer the competition—and who knows, maybe you’ll even have time for a celebratory ice cream after the race! (Just kidding, save it for post-training recovery!) 🏆

Your Rox-Coach is here to support you every step of the way. Keep hustling, and I’ll see you both crushing it in Perth! 💪