Paul Chen, Phong Ky Ho Hyrox Result

Overall Performance:

Paul and Phong, you both put in a solid effort at the 2025 Sydney Hyrox competition! Finishing with an overall time of 01:27:34 puts you in the top 67% of 1354 athletes. That’s no small feat! You’re in the top 62% of your age group (40-44), which shows that you’re competing well against your peers. Your total running time of 46:29 is a whole 3:30 faster than the average for your finish time, indicating that you both have a stronger running profile, and you can leverage that in your training! 💥

However, let’s not get too comfortable—there’s always room to grow and improve. Your pacing strategy looked a bit inconsistent. Starting strong with a best running lap of 05:01 is impressive, but then you might have hit the gas too hard early on, leading to slower times in the latter running segments. Remember, it's a marathon, not a sprint—unless we’re talking about Hyrox, where you really do want to sprint through some segments!

Segments & Race Analysis:

Now, let’s break down the segments of your race. Starting with your running sections: you kicked off with a strong pace in Running 1 but that speed dipped in Running 3 and 4, where you were 44 and 36 seconds slower than average, respectively. It seems like you might have over-exerted early on, leading to fatigue. That’s a classic rookie move! But don’t worry, we’ll fix that. Your strength segments, such as the Sled Pull and Sandbag Lunges, showed areas of struggle that we can target. You performed well on the Sled Push and Wall Balls, but there’s still potential for improvement. The Roxzone time of 09:47 was also slower than average, suggesting that more efficient transitions could be a game-changer for you.

Segments to Improve:

Let’s tackle the segments that need the most attention. Based on your performance, the following areas have the most potential for improvement:

• Wall Balls - Current Time: 05:35, Potential Improvement: 00:53 (Focus during training: 34%)
• Sandbag Lunges - Current Time: 04:51, Potential Improvement: 00:45 (Focus during training: 29%)
• Sled Pull - Current Time: 04:23, Potential Improvement: 00:36 (Focus during training: 23%)

To transform these segments from weaknesses into strengths, let’s get specific:

• Wall Balls: Aim for sets of 10-15 reps, focusing on explosive power and proper form. Consider integrating a Tabata-style workout (20 seconds on, 10 seconds rest) for high-intensity bursts. Aim to complete 4 sets and track your progress.
• Sandbag Lunges: Practice with a heavier bag to build strength and endurance. Use a combination of forward and reverse lunges, ensuring you control your form to avoid injury. Incorporate pyramids—start with low reps and gradually increase to fatigue, then work back down.
• Sled Pull: Incorporate more sled work in your training. Focus on pulling techniques with varying weights, and include short bursts of sprints immediately after sled pulls to simulate race conditions. This will help simulate the fatigue you’ll face during the actual event.

Make sure to also work on your transition time between these segments. Efficient transitions can shave off precious seconds, and a well-planned warm-up will help you maintain energy levels throughout the race. You want to be like a well-oiled machine, not a rusty old bike! 🏆

Race Strategies:

For your next race, let’s implement some strategies that can maximize your performance:

• Pacing: Start at a controlled pace during the first running segment. Don’t let adrenaline take over! Aim for a pace you can maintain throughout the race. Use your watch to keep track and adjust accordingly.
• Transition Efficiency: Practice your transitions in training, treating them as a segment of the race. Every second counts! Get in and out of the stations quickly, and consider using a quick stretch routine to keep muscles loose.
• Hydration and Nutrition: Fuel properly before and during the race. Test out what works best for you during training, so you don’t end up with any surprises on race day! Hydration packs can be your best friend here!

Conclusion:

Paul and Phong, you’ve got the skills, but now it’s time to fine-tune your training. With the next races coming up—HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26—let’s set a plan to attack those segments and elevate your performance. Remember, as David Goggins says, “You must be willing to go to war with yourself.” Embrace the grind, and let’s turn those weaknesses into strengths! 💪

Keep pushing, stay focused, and let’s make the next Hyrox your best one yet! And hey, if all else fails, just remember: if you’re going to be sore, you might as well be sore from winning! Now go out there and crush it! You got this!

— The Rox-Coach