Sione Seuati, Lanni Seuati Hyrox Result

Overall Performance:

Sione and Lanni, you’ve put in some solid work at the 2025 Sydney Hyrox Doubles event! With an overall finish time of 01:33:25, you landed in the top 71% of a competitive field of 1,355 athletes. That’s no small feat! Your total running time of 54:53 shows you have a strong running foundation, which places you on the better end of the spectrum compared to the average for your finish time. With a best running lap of 05:19, it’s clear that you both have the potential to excel in the running segments. However, there’s room for improvement in certain strength segments, like the sled push and sled pull, which are holding you back from breaking into the upper echelons of performance. Remember, "the only way to get better is to push your limits," and it’s time to dig deep! 💪

Segments & Race Analysis:

Let’s break down the race and see where you shined and where you can sharpen your skills. You both started strong with a solid first run at 05:19, which was 17 seconds faster than the average. This shows you have the speed to kick off a race, but pacing is crucial. The subsequent runs varied in performance, with the second run at 06:00 being relatively strong but then slipping a bit towards the end. The total running time indicates you’re more of a runner, yet your segments like the sled push (01:33) and sled pull (02:40) lagged significantly behind average, limiting your overall potential. Transition times in the roxzone also need attention—spending 10:07 here is 59 seconds longer than the average, which could mean more rest than necessary or slower transitions. It’s like standing in line for a roller coaster ride—you want to get on, not wait! 🎢

Segments to Improve:

Now, let’s dive into the segments with the most room for improvement.

• Total Running Time: Your goal is to trim this down from 54:53 to 51:28, a potential improvement of 3:25! This should be your primary focus (82%) in training. To achieve this, consider incorporating:
• Interval Training: Short bursts of speed followed by recovery periods will help increase your overall pace. Try 400m repeats at your 5K pace with a 2-minute rest in between.
• Long Runs: Gradually increase your long run distance to build endurance without compromising speed. Aim for one long run each week, gradually increasing the distance.
• Tempo Runs: These should be run at a challenging but sustainable pace. Aim for 20-30 minutes at a pace slightly faster than your average running speed.
• Burpees Broad Jump: With a current time of 04:48, you can improve by 45 seconds to reach 04:03 (18% focus). Here’s how:
• Drills: Practice the burpee to broad jump combo at least twice a week. Start by perfecting your form: squat down, kick back, and explode forward into the jump.
• Strength Work: Incorporate explosive movements like box jumps and kettlebell swings to develop power in your legs, which will enhance your burpee performance.
• Speed Work: Focus on minimizing transition time between movements. Set a timer and aim to complete a set number of burpees and jumps in a given time.

Race Strategies:

During your next race, let’s implement some strategies to maximize your performance:

• Pacing: Maintain a consistent pace for the first two running segments. It’s tempting to start fast, but you want to conserve energy for the final push. Think of running like a marathon, not a sprint!
• Transition Efficiency: Focus on minimizing time spent in the roxzone. Before the race, practice transitioning between exercises quickly. Use visual cues or markers to streamline your movements.
• Mindset: When fatigue sets in, remind yourselves, "Pain is temporary; pride is forever." Stay mentally strong and keep pushing through the tough moments. Visualize your success before each segment.

Conclusion:

In summary, Sione and Lanni, you both have a solid foundation to build on. Your running speed is impressive, but it’s time to level up your strength segments to become a formidable force in Hyrox. With upcoming races like the HYROX Perth on September 5-6 and the Cigna Healthcare HYROX Hong Kong on July 26, you have plenty of opportunities to show off your hard work! Keep that fire burning, train smart, and remember that "you are your only limit!" Let’s crush these segments and come back stronger for the next race! 💥🏆

And hey, don’t forget: running may not be the cure for all of life’s problems, but it’s a darn good start! Keep grinding, and I’ll see you on the race course!

Your Rox-Coach