Stelios Asmanis Ploeg, Paul Kelaiditis Hyrox Result

Overall Performance:

Stelios and Paul, you guys tackled the 2025 Sydney Hyrox competition with determination, finishing with an overall time of 01:23:00. That puts you both in the top 61% of 1354 athletes—solid work! Your total running time of 48:14 is just a tad (+00:56) slower than average, suggesting that while you've got speed, there’s room to sharpen your running efficiency. Your performance indicates a hybrid athlete profile—you're not just runners, but your strength holds its own, too. However, let’s refine those transitions and running segments to really crush the competition next time! Remember, "You can be the best version of yourself... if you just keep pushing." 💪

Segments & Race Analysis:

Breaking down the segments, you both had some standout moments, particularly in the initial running lap. Your best lap of 04:37 is impressive, coming in 40 seconds faster than average! However, as the race progressed, you saw a noticeable increase in running times, especially in Running 7 (06:21) and Running 8 (08:12). These segments are where the wheels started to waver, impacting your overall pace. You both showed great effort in the strength segments, but the transitions (Roxzone) were a bit slower than average, indicating potential for improvement. The key takeaway? Optimize your transitions and maintain a consistent pace throughout the race to maximize each segment's performance.

Segments to Improve:

Let’s dive into the segments that need some TLC:

• Roxzone: Time: 09:40 (+02:04 compared to average).
• Running 8: Time: 08:12 (+01:44 compared to average).
• Wall Balls: Time: 03:37 (-00:57 compared to average).

Potential Improvement: Focus on the total running time (48:14) to aim for a target of 46:23. This adjustment could give you a potential improvement of 01:51, which is a 90% focus during training.

Roxzone Improvement Strategy: - Drills: Perform transition drills during your training to mimic race conditions. Practice moving from one exercise to another with minimal rest. - Technique: Focus on your breathing and pacing as you transition; staying calm can help improve your speed.

Running 8 Improvement Strategy: - Long Runs: Incorporate long, slow distance runs to build endurance. Aim for 60-90 minutes at a conversational pace. - Speed Work: Integrate interval training, running at a faster pace for short bursts to build your anaerobic capacity.

Wall Balls Improvement Strategy: - Technique Work: Focus on your squat depth and ball handling. The more efficient your movement, the less energy you’ll expend. - Strength Training: Incorporate squats and thrusters into your strength routine to improve your leg strength, which directly impacts your wall ball performance.

Race Strategies:

Now that we’ve identified areas to improve, let’s talk strategy:

• Pacing: Start with a strong but controlled pace during the first running segment. Try not to go all out; save some gas for the later stages of the race. "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward." (Thanks, Rocky!)
• Transitions: Focus on quick transitions between exercises. You want to minimize downtime. Practice moving efficiently between exercises in training. Make those transitions as smooth as a well-oiled machine!
• Mindset: Keep your head in the game! Visualize success ahead of time, and practice positive self-talk. Remember, "The only limit is the one you set yourself." Stay focused on your goals!

Conclusion:

Stelios and Paul, you've both laid a solid foundation with your performance in Sydney. To elevate your game, focus on refining your transitions, optimizing your pacing, and enhancing your strength and running endurance. The next races are just around the corner—HYROX Perth is coming up on September 5-6, and Cigna Healthcare HYROX Hong Kong is on July 26. This is your opportunity to showcase the improvements you’ve made. Remember, "It's not about being the best; it’s about being better than you were yesterday." 💥

You've got the heart and the grit needed to push through these challenges. Embrace the grind and keep your eyes on the prize! And as they say in the Hyrox community, "Why run on a treadmill when you can run towards your goals?" Keep pushing, and let’s crush those next events! You got this! 💪🏆

Yours in strength and sweat,

The Rox-Coach