Marcus Calabro, Rhys Ayoub Hyrox Result

Overall Performance:

Marcus and Rhys, you both put in a solid performance at the 2025 HYROX Sydney event! Finishing with an overall time of 01:40:44 places you in the top 73% among 1355 athletes and the top 76% of your age group. That’s no small feat! Your pacing shows that you have a good grasp on your limits, though there are areas to tighten up. With a total running time of 54:13, you outpaced the average by a notable 04:34, suggesting a stronger running profile. However, we can certainly work on enhancing your strength segments to match your running prowess, making you a well-rounded hybrid athlete. Let’s dive deeper into what went right and where we can crank up the intensity! 💪

Segments & Race Analysis:

In analyzing your race performance, it’s clear you both had some strong segments but also encountered a few hurdles. Your initial run (Running 1) was impressive at 05:09, beating the average by 50 seconds! It’s great to see that energy at the start. As you progressed through the race, there were fluctuations in your pacing that could be adjusted for a more consistent performance. The sled push and sandbag lunges were segments where you lost time, indicating a need for improved strength and endurance in those areas. Your transitions (Roxzone) were efficient, showing that you maintained a quick pace between exercises. However, there’s always room for improvement! Let’s break down the segments further.

Segments to Improve:

Now, let’s tackle those segments that could use a little TLC. Here’s where we’ll focus our energy:

• Sandbag Lunges: Current Time: 07:43 | Potential Improvement: 03:02 | Focus: 50%

The sandbag lunges were a significant time sink, and the potential for improvement is huge! To tackle this, we’ll incorporate specific drills that focus on strength and endurance. Here’s your game plan:

• Strength Training: Perform weighted lunges twice a week, gradually increasing weight. Aim for sets of 8-12 reps.
• Form Correction: Focus on maintaining a straight back and proper knee alignment. Use mirrors or video to monitor your form.
• Endurance Drills: Incorporate high-rep bodyweight lunges into your workouts. Try 3 sets of 20-25 reps at a moderate pace.
• Wall Balls: Current Time: 06:55 | Potential Improvement: 01:36 | Focus: 26%

Wall balls are a great full-body workout, but they can also drain your energy. Here’s how to make them your ally:

• Technique Focus: Ensure you’re using your legs to propel the ball, not just your arms. Practice the squat-and-throw motion.
• Interval Training: Incorporate wall balls into high-intensity interval training (HIIT) sessions. Aim for 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes.
• Volume Training: Gradually increase your reps in training sessions, working up to 100 wall balls in one go.
• Farmers Carry: Current Time: 02:44 | Potential Improvement: 00:41 | Focus: 11%

The farmers carry is all about grip strength and core stability. Here’s how to get those weights moving faster:

• Weighted Carries: Practice farmers carries with various weights, focusing on maintaining a strong posture. Work up to longer distances.
• Core Strengthening: Incorporate planks and deadlifts into your routine to build the core strength necessary for a solid carry.
• Grip Training: Use thick bars or towels around the handles to improve grip strength. Consider hanging from a pull-up bar for max time.
• Total Running Time: Current Time: 54:13 | Potential Improvement: 00:26 | Focus: 7%

Your running is solid, but there’s still the potential for slight improvements to shave off precious seconds:

• Interval Running: Incorporate speed work into your training, running intervals faster than race pace followed by recovery periods.
• Long Runs: Schedule a weekly long run to build endurance. This will help maintain a consistent pace throughout the race.
• Pacing Practice: During training runs, practice running at your goal race pace to become more comfortable with it.

Race Strategies:

Now that we’ve identified the areas needing attention, let’s talk about strategies to implement during the race:

• Pacing: Start strong but not too fast. Utilize the energy from your first run but save some for the later segments. Consider a negative split strategy where you run the second half faster than the first.
• Transitions: Maintain your Roxzone efficiency! Plan your transitions to minimize downtime. Practice transitioning between exercises in training to reduce fumble time.
• Mindset: Stay mentally engaged. When the going gets tough, remember why you’re here. Visualize success and keep pushing through the pain. As David Goggins says, "You’re not done when you’re tired; you’re done when you’re finished." Keep that fire alive! 🔥

Conclusion:

Marcus and Rhys, your performance at HYROX Sydney was strong, and with targeted training and focus, the next race can be even better! Set your sights on the upcoming events in Perth and Hong Kong, and let’s make sure you’re ready to crush it! Remember, the grind may be tough, but nothing beats the feeling of crossing that finish line, knowing you pushed your limits. As Jocko Willink says, "Discipline equals freedom." Stay disciplined in your training, and you’ll find the freedom to perform at your best! 💥

Keep moving forward, trust the process, and let’s get to work! The Rox-Coach is here to support you every step of the way! 🏆