Overall Performance:

Liam and George, you both made a solid showing at the 2025 Brisbane Hyrox event, finishing with an overall time of 01:02:52, which places you in the top 13% of 716 athletes and top 14% in your age group. That’s no small feat! Your total running time of 00:34:47 is impressive, being a whole 1:05 faster than the average, which clearly shows that you have a runner’s profile. You kicked off the race with an outstanding first running segment at 00:02:19—now that’s how you take the first lap by storm! Just remember, while it's great to start strong, managing your pace is crucial for maintaining energy throughout the competition.

However, you both need to focus on the strength segments where you fell behind, particularly in the Sled Pull, Sandbag Lunges, and Wall Balls. These are your current weak spots, and with some targeted training, you can flip the script and turn these into strengths. Remember, it’s not about where you start; it’s about where you finish!

Segments to Improve:

Sandbag Lunges (00:03:20, 48th Percentile): This segment really held you back. Focus on building leg strength, endurance, and stability. Try these drills:
- Weighted Lunges: Start with a light sandbag and perform walking lunges, focusing on form. Gradually increase weight as you become more comfortable.
- Balance Exercises: Incorporate single-leg balance holds and stability ball lunges to improve your core stability, which is crucial for lunging movements.
- High-Rep Bodyweight Lunges: Perform sets of high-rep bodyweight lunges to build endurance.
Sled Pull (00:02:58, 43rd Percentile): You need to work on your pulling strength and technique. Here’s how to amp up your Sled Pull:
- Sled Drags: Regularly practice sled drags with varying weights. Focus on a strong, steady pace.
- Back Squats: Include squats to build your overall leg strength—strong legs mean a stronger sled pull!
- Strength Endurance Workouts: Implement circuit training that combines pulling and running to simulate race conditions.
Wall Balls (00:03:54, 38th Percentile): This is where you can make significant gains! Let’s get those power movements dialed in:
- Wall Ball Drills: Increase your wall ball volume in your workouts. Focus on form, aiming for a 10-12 foot target to build explosiveness.
- Squat Strength: Work on your squat depth and explosiveness with box squats or jump squats—power comes from strength!
- Interval Training: Combine wall balls with short running intervals to mimic race conditions while building endurance.

Race Strategies:

Pacing: Start with a strong but controlled pace. You nailed the first run, but make sure you don’t burn out too quickly. Aim for even splits in your running segments.
Transition Time: The Roxzone at 00:05:01 shows room for improvement. Make your transitions quicker! Practice moving efficiently from one exercise to the next—place your equipment strategically, and keep moving while you’re transitioning.
Breathing Technique: Focus on your breathing during strength segments. Controlled breathing will help manage fatigue and maintain focus.

Conclusion:

Liam and George, you’ve got the heart and the potential to elevate your game. Remember, it’s not the results that define you, but the effort you put in every day. As David Goggins says, “You are not going to like all the things I’m going to make you do. But if you want to be the best, you have to embrace the grind.” So embrace it! Get after those weaknesses, and don’t shy away from the hard work. Let’s turn those segments into your strengths, so next time you’re not just racing, you’re dominating! Keep pushing, stay focused, and remember: “The only easy day was yesterday.” 💪💥

This is The Rox-Coach, reminding you to keep grinding and keep smiling! You’ve got this! 🏆

Ross Newland, Ross Newland, George Fkiaras, George Fkiaras vs Liam Antonelli, George Fkiaras

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?