Virgil Tangohau, Bryce Thomas Hyrox Result

Overall Performance:

Virgil and Bryce, you both put in an admirable effort in the 2025 Sydney Hyrox event, finishing with an overall time of 01:21:13. That places you in the top 58% of the field, which is commendable considering the fierce competition. Your pacing strategy showed some promise, but there’s room for refinement. Your total running time of 45:32 is notably faster than the average, indicating that you have a solid runner profile. However, this speed also suggests that you may need to balance your running prowess with strength training to tackle those demanding segments more effectively. Remember, as David Goggins says, “You will never learn from people if you always tap dance around the truth.” Let’s dive deep into the areas where we can improve!

Segments & Race Analysis:

Reflecting on your splits, there’s a clear pattern of performance. Starting strong with an impressive first running lap of 04:32, you capitalized on your running ability. However, the performance dipped in segments like Running 3 and the final running segment, where you clocked 06:03 and 07:34 respectively. This suggests that while you can start fast, pacing becomes a crucial factor in maintaining that momentum throughout the race. The sled push and burpees broad jump segments are also areas where you lagged compared to the average, indicating a need for more strength and explosive power. Overall, while the running segments demonstrate your capabilities as a runner, other strength-based exercises need to be emphasized in your training. Keep in mind, “The pain you feel today will be the strength you feel tomorrow.” 💪

Segments to Improve:

Let’s focus on the segments where you can turn weaknesses into strengths. Here are the key areas identified, along with actionable strategies for improvement:

• Running 3 (6:03, +16 seconds compared to average):
  • Potential Improvement: Focus on pacing strategies to maintain speed without burning out.
  • Training Strategy: Incorporate tempo runs into your weekly schedule. Aim for longer intervals at a slightly faster pace than your average. Aim for 3-4 sessions per month.
  • Drills: Use fartlek training to vary your speed during runs, challenging your body to adapt and sustain higher speeds.
• Running 8 (7:34, +1:14 compared to average):
  • Potential Improvement: This was a significant slowdown; consider a breakdown of fatigue management.
  • Training Strategy: Focus on endurance running, incorporating longer runs, ideally on a track or measured course to build stamina.
  • Drills: Implement interval training with short bursts of speed followed by recovery jogs to build endurance and speed simultaneously.
• Ski Erg (3:24, -42 seconds compared to average):
  • Potential Improvement: This was a tough segment for both of you, indicating a need for upper body strength and endurance.
  • Training Strategy: Incorporate specific upper body workouts, focusing on the back and shoulders. Consider adding more rowing or ski erg sessions.
  • Drills: Perform exercises like bent-over rows, pull-ups, and lat pulldowns. Aim for 2 sessions a week focusing on these areas.
• Wall Balls (4:23, -6 seconds compared to average):
  • Potential Improvement: Technique can significantly enhance your effectiveness in this exercise.
  • Training Strategy: Work on your squat depth and explosiveness. Incorporate mobility work to enhance your range of motion.
  • Drills: Pair wall ball workouts with squat jumps to train explosive power; aim for 3 sets of 10 reps.
• Roxzone (9:19, +1:56 compared to average):
  • Potential Improvement: Transition time is critical; faster transitions can significantly affect overall performance.
  • Training Strategy: Work on your overall fitness and practice quick transitions between exercises during training.
  • Drills: Set up a circuit that mimics race conditions, focusing on minimizing downtime between exercises. Time your transitions and aim to improve each week.

Race Strategies:

Now, let’s talk about strategies to implement during your next race:

• Pacing: Start with a controlled pace in the early running segments. It’s tempting to sprint out of the gate, but you’ll want to save energy for later segments. Remember, it’s a marathon, not a sprint! (Unless you’re in the last 100m, then it’s a sprint!)
• Transition Efficiency: Practice your transitions during training sessions. Have a routine for switching from running to exercises. A smooth transition can save you precious seconds.
• Hydration and Nutrition: Ensure you’re well-hydrated and fueled before and during the race. A well-timed gel or drink can be a game-changer in the final stages.
• Positive Self-Talk: Maintain a strong mental game. Remind yourselves of your abilities and the hard work you’ve put in. As Jocko Willink says, “Discipline equals freedom.”

Conclusion:

Virgil and Bryce, you both have what it takes to improve your performance in the upcoming races. With diligent training, focused strategies, and the right mindset, you can elevate your game to new heights. Your next challenges await you in Perth and Hong Kong. The journey doesn’t stop here—embrace it! Remember, “The only easy day was yesterday.” 🏆 Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💥

Stay strong, and let’s crush the next one together!

— The Rox-Coach