Sean Eustace, Max Akexander Hyrox Result

Overall Performance:

Sean and Max, you both put in a commendable effort at the 2025 Sydney Hyrox event, finishing with an overall time of 01:22:53, landing you in the top 60% of a competitive field of 1355 athletes. That's no small feat! With Sean ranking 826 overall and Max coming in at 269 in your age group, you both showcased the spirit of Hyrox—strength, endurance, and teamwork. However, we can unlock even more potential, and I've got the roadmap to get you there!

Now, let’s talk about pacing. Sean, your first segment was notably slower than average at 07:49. It seems like you might have started with a bit of a leisurely stroll instead of a Hyrox sprint! While it’s crucial to pace yourself, you might have underestimated the energy you had in those early moments. Max, your overall running time of 45:52 was faster than average, showcasing a solid runner profile. However, it’s clear that both of you have some work to do on your strength segments, particularly in the sled push and pull, where you fell behind the average significantly.

To summarize: Sean, you’ve got the heart of a lion but might need to channel that energy more effectively from the get-go. Max, you’re a strong runner, but let’s build up that strength to complement your speed. Remember, “It’s not about what you can’t do; it’s about what you can do!”

Segments & Race Analysis:

In analyzing your splits, it’s clear that managing transitions is key for both of you. The Roxzone time of 11:01 is above average by more than three minutes, indicating you might have taken a bit longer to recover between exercises. This can be improved through better overall fitness and focused transition drills. Let’s not forget, “You don’t get what you wish for; you get what you work for!”

Now, let’s focus on some specific segments:

• Running 1: At 07:49, you were 02:31 behind the average. This segment is where you lost a lot of valuable time. A strong start is vital in Hyrox; let’s work on that explosiveness!
• Ski Erg: 03:52 is solid, but 15 seconds slower than average. We can definitely improve your upper body endurance here.
• Sled Push: 01:22 is a glaring weak spot, 31 seconds behind average. We need to crank up that leg and core strength!
• Sled Pull: Similar to the sled push, at 02:37, 57 seconds slower than average. This is a strength area we will target.
• Wall Balls: At 05:04, you were 31 seconds slower than average. A potential improvement target!
• Roxzone: 11:01 is a significant area for improvement; let’s reduce that downtime!

Segments to Improve:

Now, let’s dig into the segments that need some TLC. We’ll focus on the Wall Balls and Rowing, as these represent the most potential for improvement. Here’s the game plan:

• Wall Balls: Current time: 05:04, Target time: 04:27, Potential Improvement: 00:37.
• Focus during training: 68%
• Drills: Incorporate high-rep wall ball sessions into your training. Start with sets of 10-15 reps and gradually increase your volume as endurance builds. Focus on your squat depth and consistent throwing technique. Keep your core tight, and don’t forget to breathe! Remember, “If it doesn’t challenge you, it won’t change you.”
• Rowing: Current time: 04:55, Target time: 04:38, Potential Improvement: 00:17.
• Focus during training: 31%
• Drills: Implement interval training on the rower. For instance, 5 x 500m intervals with rest periods in between. Work on maintaining a consistent stroke rate and power output. It’s all about efficiency—remember, “You’re not tired; you’re just getting started!”

Race Strategies:

As you prepare for your upcoming races, let’s implement some solid strategies:

• Start Strong: Sean, practice your pacing in training. You want to hit the first run feeling strong but not wasted. Aim to come in under 05:30 for your first segment.
• Transition Focus: Create a transition routine to minimize downtime. Practice moving from one exercise to another fluidly. Use your Roxzone time as a benchmark to improve upon!
• Strength Training: Incorporate strength workouts to build the muscle necessary for sled pushes and pulls. Consider compound movements like squats, deadlifts, and kettlebell swings.

Conclusion:

Sean and Max, you both have the potential to elevate your performance in Hyrox. With the Sydney event behind you, it’s time to channel that energy into focused training. Your next races in Perth and Hong Kong are perfect opportunities to showcase your hard work. Remember, “Don’t stop when you’re tired. Stop when you’re done!”

Stay committed, keep pushing your limits, and let’s crush those upcoming races! With the right training and mindset, you’ll be leaving the competition in the rearview mirror. 💪🏆

And remember, every time you think about quitting, just remember why you started. Let's get to work, Sean and Max! You got this! - The Rox-Coach