Russell Craymer, Mark Craymer Hyrox Result

Overall Performance:

Russell and Mark, first off, congratulations on your performance in the 2025 Sydney Hyrox! Finishing with an overall time of 1:23:57 puts you solidly in the top 62% of a competitive field. You’ve shown that you’ve got the grit and determination to tackle this grueling challenge, especially as you both claimed 16th place in your age group! That’s no small feat in a field of 28 athletes. 🏆

Now, let’s break down your performance. Your total running time of 44:54 is impressive, being -02:50 compared to the average for your finish time. This tells us you’ve got a runner's profile, which is great, but we need to sharpen your strength elements to really maximize your potential. Your pacing was a little inconsistent, especially in the later running segments, which suggests you may have started a touch too fast or perhaps didn’t manage your energy distribution as effectively as possible. A little pacing strategy tweak, and we could see some serious improvements. 💪

Segments & Race Analysis:

Let’s dive into the segments of the race. Your overall performance highlighted some strong points, particularly in the early running segments where you were able to capitalize on your speed. However, as the race progressed, you showed a notable slowdown, particularly in the latter running segments (Running 5, 6, 7, and 8), and your Roxzone time was slower than average, indicating potential areas for improvement in recovery and transition efficiency.

Some key highlights include:

• Running 1: A stellar start at 04:51, showing your running strength.
• Sled Push: This was a challenging segment with a time of 01:35, which is an area we can improve significantly.
• Sandbag Lunges: Your performance (04:49) here, while not your strongest, indicates that you have room to grow.
• Roxzone: At 09:15, this is one of the slowest segments and reflects a need for improved transition and overall fitness.

In summary, while your early performance was strong, the latter part of the race shows where your efforts need to be concentrated. Let’s harness that runner’s energy and give your strength training a serious boost!

Segments to Improve:

Now, let’s get into the segments where we can turn weaknesses into strengths. The two segments that stand out as opportunities for improvement are:

• Wall Balls: Current time of 05:30 with potential improvement to 04:32. Focus during training: 42%.
• Sandbag Lunges: Current time of 04:49 with potential improvement to 03:54. Focus during training: 40%.

Wall Balls: To shave off that time, focus on your technique. Aim for a deeper squat and a more explosive upward motion. Work on your breathing – inhale as you squat, exhale as you throw the ball. Incorporate sets of high-rep wall balls into your weekly routine. A good drill is to perform wall balls in a Tabata format (20 seconds of work, 10 seconds of rest, for 8 rounds) to build endurance and speed. Additionally, consider pairing them with a light run to simulate the fatigue you’ll feel in the race. If you can do wall balls while gasping for air, you’ll be ready on race day!

Sandbag Lunges: This is where we can really make some gains. Focus on your form – keep your chest up and engage your core. You can improve your lunges by adding a tempo aspect; perform them in a 3-second down, 1-second hold at the bottom, and a quick rise. This will build strength and control. Integrate strength training sessions targeting your quads, hamstrings, and glutes. Think Bulgarian split squats, weighted lunges, and step-ups. Add a metabolic conditioning circuit post-lifting to simulate the fatigue you’ll experience during the race. Your legs will be burning, but remember, “Pain is just weakness leaving the body!”

In terms of overall Roxzone performance, you need to improve your transitions. Aim to minimize your time between segments. Practice moving seamlessly from one exercise to another. Consider doing your workouts in a “race simulation” style to get used to the fatigue and transition times. A stopwatch is your best friend here – track those transitions like they’re your new best friends! 💥

Race Strategies:

Now, let’s talk strategy. When you hit that starting line, focus on pacing. Don’t get caught up in the early adrenaline rush. It’s a marathon, not a sprint! Remember to break the race into segments – focus on one segment at a time. After the first run, mentally prepare for the Ski Erg and the Sled Push; these can be taxing, so keep your form tight. For the Sled Push, visualize pushing through the resistance – let your mind lead your body.

During the running segments, maintain a steady pace that allows you to recover slightly before hitting the next strength challenge. As for the wall balls and sandbag lunges, visualize each rep and keep your form in check. A mental cue can be super effective here. And remember to keep your transitions snappy. Every second counts, so practice making those transitions as smooth as butter. 🧈

Conclusion:

Russell and Mark, you’ve shown great resilience and potential in the 2025 Sydney Hyrox. With focused training on your Wall Balls and Sandbag Lunges, as well as refining your transition times, you can elevate your performance even further. Let’s eye the upcoming races:

• HYROX Perth, Date: 2025-09-05
• HYROX Perth, Date: 2025-09-06
• Cigna Healthcare HYROX Hong Kong, Date: 2025-07-26

Set your sights on these events as opportunities to test your improvements. Remember, “The only easy day was yesterday.” Embrace the grind, push your limits, and let’s turn those weaknesses into strengths! I’m here cheering you on every step of the way. Now, go hit the gym and make those gains! 💪

Stay motivated, stay strong, and let’s crush the next one! You got this! From your Rox-Coach, let’s do it! 💥