Overall Performance:

Macey Keck and Tegan Crawford, you both crushed it out there at the 2025 Brisbane Hyrox! Finishing at an overall rank of 98, placing in the top 9% out of 1051 athletes, and 53rd in your age group is no small feat! That's some serious grit and determination. 💪

Let's talk about pacing. Macey, you launched off the starting line like a rocket with your first running segment, clocking in at 3:22—1:31 faster than average! You set the stage for a strong performance, but it looks like that energy might have caught up with you a bit later, especially in Running 2 and Running 3, where you slowed down significantly. Remember, pacing is key in Hyrox; it’s not just about speed, but maintaining that speed throughout the race.

Your total running time was 42:19, which is about 4 seconds slower than average. This suggests that you may have a stronger running profile than strength. You’ve got the legs, now let’s work on your overall fitness and transition times to bring that running strength into the strength segments. With a little fine-tuning, you can turn that potential into a powerhouse performance!

Segments to Improve:

Farmers Carry: At 1:53, you were 15 seconds slower than average. This segment requires grip strength and core stability. Incorporate Farmers Walks into your training. Aim for 3 sets of 40-60 seconds with heavy kettlebells or dumbbells. Focus on keeping your shoulders back and core engaged.
Wall Balls: You clocked in at 3:26, which was 9 seconds slower than average. To improve this, focus on explosive squats and med ball throws. Incorporate sets of 10-15 reps of squat-to-overhead throws, ensuring you maintain a strong squat form. Remember to drive through your heels and keep your chest up.
Roxzone: Spending 6:08 here was 32 seconds slower than average. This suggests you need to work on your transitions. Incorporate transition drills into your practice. Set up a course where you practice moving quickly between exercises, minimizing downtime. Aim to cut that time in half!

Race Strategies:

Pacing Plan: Start strong, but not at a sprint. Aim to keep your first two runs within 5-10 seconds of each other. A controlled start will help you maintain your energy for those later segments.
Transition Tactics: Practice moving from one exercise to the next with intention. Keep your gear organized, and know your next move before you reach the end of the previous one. This will shave precious seconds off your Roxzone time.
Strength-Endurance Blend: During your training, mix running with strength workouts. For instance, alternate between 400m runs and a strength exercise. This will help your body adapt to the demands of Hyrox, allowing for better performance during the actual race.

Conclusion:

Macey and Tegan, remember, “You are never too old to set another goal or to dream a new dream.” You’ve shown you have the determination, and with targeted training, you can turn these opportunities into strengths. Stay disciplined, keep pushing, and don’t forget—“The only thing standing between you and your goal is the story you keep telling yourself.” So tell yourself you’re a Hyrox machine! 💥🏆

Keep grinding, ladies! The road to greatness is paved with sweat, determination, and just a sprinkle of humor. After all, how do you make a tissue dance? Put a little boogie in it! Now, let’s get back to training with purpose! Remember, I’m here to help you unlock your full potential—let’s make it happen! - The Rox-Coach

Tegan Crawford, Tegan Crawford, Caitlyn Elliot, Caitlyn Elliot vs Macey Keck, Tegan Crawford

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?