Shane Taylor, Pre Shunmugam Hyrox Result

Overall Performance:

Shane and Pre, you both put in an impressive effort at the 2025 Sydney Hyrox event, finishing with an overall time of 01:21:08. That places you in the top 58% of all athletes and top 57% in your age group—solid work! While you have a strong running profile with a total running time of 44:44, which is 1:29 faster than the average, there are areas where we can push your performance even further. Your pacing was a bit inconsistent at times, particularly in the later running segments, indicating a need for better endurance strategy. Remember, it’s not just about speed; it’s about maintaining that speed over time. Let’s harness that runner's spirit and channel it into a more balanced hybrid approach! 💪

Segments & Race Analysis:

Breaking down the race, your performance was a mix of high points and learning opportunities. Your first running segment (04:33) was exceptional, coming in 39 seconds faster than the average. You started strong, which is great, but maintaining that energy is crucial as you progress through the race. The running laps after segment one showed a slight decline in pace—particularly the last running segment (07:19), which was a full minute slower than average. This indicates that the fatigue from your strength segments might be impacting your running. Balancing your strength and running workouts will help you maintain that momentum throughout the race. 🏆

Looking at your strength segments, the Sled Push (01:22) and Rowing (04:15) were notably slower than average, indicating a need for targeted strength training. The Roxzone time (09:44) suggests a longer transition period, which could be due to fatigue or pacing issues. This area definitely needs your attention—less resting, more moving! 🚀

Segments to Improve:

One of the biggest opportunities for improvement lies in the Sandbag Lunges. You clocked in at 04:29, which is 40 seconds slower than average. Improving this segment can significantly impact your overall performance, so let’s focus on this. Here’s the breakdown:

• Potential Improvement: 00:45 (from 04:29 to 03:44)
• Focus during training: 88%

Here’s how to turn this weakness into a strength:

• Drills: Incorporate high-rep sandbag lunges into your routine, aiming for sets of 10-15 reps, focusing on proper form. Use a moderate weight that challenges your muscle endurance without sacrificing technique.
• Technique Correction: Ensure your back stays straight during lunges, and your knees don’t extend past your toes. This will prevent injuries and improve efficiency.
• Compromised Running Scenarios: After your strength sets, do short runs (100-200 meters) to simulate the fatigue you’ll face during the race. This will help your body adapt to transitioning from strength to running.
• Strength Training: Include exercises like weighted step-ups and Bulgarian split squats to build the necessary leg strength.

Race Strategies:

For your next race, consider implementing these strategies:

• Pacing Strategy: Maintain a steady pace in your first two running segments, aiming to conserve energy for the latter half of the race. Think of it as a marathon, not a sprint.
• Strength Management: Approach your strength segments with controlled intensity, ensuring you don’t burn out. Focus on form over speed to maximize efficiency.
• Transition Time: Work on your transitions during training—practice moving quickly from one station to another. Set up mock races with minimal rest between segments to simulate race conditions.
• Mindset: Remember, every rep counts! Channel your inner Goggins—embrace the grind and remind yourself that discomfort is where growth happens.

Conclusion:

Shane and Pre, the Hyrox Perth races in September are just around the corner, and you have plenty of time to refine your strategy and training. Stay focused on those lunges, and don’t forget—“You are not your thoughts; you are your actions.” Each training session is a step towards improvement, so lace up those shoes and get after it! 😤

Remember, it's all about the journey, not just the destination. So, laugh a little, sweat a lot, and let's crush those upcoming races together! You got this, team! 💥

Keep pushing your limits, and I’ll see you in the Roxzone!

The Rox-Coach