Shane Foreman, Lincoln Hui Hyrox Result

Overall Performance:

Shane Foreman and Lincoln Hui, you both brought your A-game to the 2025 Sydney Hyrox competition! Finishing with a combined time of 01:23:04 puts you in the top 61% of 1355 competitors, which is no small feat! 🏆 Your overall rank of 832 and age group rank of 217 out of 350 athletes shows that you’re right in the mix, but there’s plenty of room for improvement to push up those ranks.

Looking at your performance, it appears you have a hybrid profile, but with a slight lean towards strength, especially given your sled push and pull segments. Your total running time of 47:30 is just a tad slower than average, suggesting that while you have a solid foundation, there's an opportunity to enhance your running efficiency. Remember, pacing is key! On the running front, your best lap was a commendable 05:13, but we’ll dive deeper into segments later.

Segments & Race Analysis:

Now, let’s unpack the race segment by segment. Your overall pacing was somewhat conservative, with a few runs on the slower side, especially in Running 3 and Running 4. You’ve got some solid bursts, particularly in Running 2, but pacing strategy is crucial in Hyrox. Here’s the breakdown:

• Running 1: You started strong but perhaps a bit too fast, as indicated by the slower times in subsequent runs.
• Ski Erg: Solid performance here, just slightly below average but that’s a good area to build on.
• Sled Push: Ouch! That’s a rough segment at the 1st percentile. We need to work on that strength.
• Burpees Broad Jump and Wall Balls: These segments need some love, as they’re lagging compared to others. You’re capable of more!
• Roxzone: A longer transition time indicates that you might need to sharpen your recovery strategy. Remember, "Rest is for the weak"—but efficient transitions are for the smart!

In essence, while you did well, there are specific segments where you can really focus your training. The goal is to smooth out the peaks and valleys in your pacing to create a more consistent performance across the board.

Segments to Improve:

Let’s zero in on the segments that left room for improvement. Here’s a detailed analysis:

• Total Running Time: Your total running time of 47:30 could shave off about 1:07 with focused training. This should be your primary focus (57%). Work on running efficiency, breathing techniques, and pacing strategies. Here’s how:
• Drills: Incorporate interval training and tempo runs into your weekly routine. Start with short, intense bursts followed by recovery periods. For example, 5 x 800m at race pace with 2 minutes of rest.
• Technique: Focus on running form with drills like high knees, butt kicks, and strides to improve your cadence. Use a metronome to keep your rhythm steady.
• Wall Balls: You could improve by 32 seconds (from 05:01 to 04:29), with 27% focus during training. Here’s how to attack that:
• Drills: Incorporate wall ball workouts into your training. Aim for sets of 20, focusing on form and explosiveness. Use a lighter ball for speed work and gradually increase the weight.
• Form Correction: Ensure you’re using a full range of motion and maintaining a solid squat position. Work on your breathing rhythm during the throws.
• Sandbag Lunges: You have potential to improve by 17 seconds (from 04:08 to 03:51), with a 14% focus during training. Here’s the plan:
• Drills: Incorporate weighted lunges in your routine—try 3 sets of 10-15 lunges per leg, focusing on maintaining an upright torso and proper knee alignment.
• Compromised Running: After doing your lunges, run short distances (like 200m) to simulate the fatigue you’ll face during the race. This will help condition your body for the transition.

Race Strategies:

Now that we know where you can improve, let’s talk about strategies to implement during the race:

• Pacing: Start with a controlled pace—no more than 5-10 seconds faster than your average. This will help you maintain stamina for later segments.
• Transitions: Practice your transitions in training. Treat the Roxzone like a race segment. The quicker you can recover and get back into running, the better your overall time will be.
• Mindset: Keep a positive mental attitude. Remind yourself, “You are your only limit.” Visualize crossing the finish line before the race, and when things get tough, just remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.”

Conclusion:

Shane and Lincoln, you’re on the right track, but remember, improvement is a journey, not a sprint. Keep your eyes on the prize! Looking ahead, your next races are:

• HYROX Perth: Dates - 2025-09-05 to 2025-09-06. This will be a great opportunity to put your training into action!
• Cigna Healthcare HYROX Hong Kong: Date - 2025-07-26. Perfect chance to test your skills on an international stage.

Stay committed, work on your weaknesses, and keep pushing your limits! Remember, “The only easy day was yesterday.” You’ve got this! 💪💥

Keep grinding it out, and as always, I’m here cheering you on every step of the way! You've got the heart of a lion, so let's take that to the next level. Together, we are going to crush those goals! This is The Rox-Coach signing off! 🏆