Overall Performance:

Ryan Lewis and Ruby Tanner, you both crushed it out there at the 2025 Perth Hyrox competition! With an overall time of 01:02:33, you landed in the top 3% of 616 athletes and ranked 7th in your age group—impressive! Ryan, your total running time of 33:55 was faster than average by nearly 50 seconds, showcasing your strong running profile. However, your pacing in the early segments indicates you may have started a bit slower than optimal, which may have cost you precious seconds. Remember, starting strong is like coffee in the morning; it gets you revved up for the day ahead! ☕💪

Segments & Race Analysis:

Let’s break down how you both fared across the segments. The splits reveal a solid overall performance, but there are notable areas where both of you can sharpen your edge. Ryan, you showed great endurance, particularly in running segments. However, the 'Roxzone' time of 06:00 indicated that transitions could be tightened up; more efficient transitions mean less time spent resting and more time racing! Ruby, your strengths were highlighted in the Ski Erg and Sled Push segments, where you performed exceptionally well. But like a good burrito, you have room to roll it up a little tighter in some areas! 🌯💥

Comparing your performance to average splits, you both exhibited strong running capabilities, but some functional fitness elements could use a boost. Specifically, the Sled Push and Farmers Carry segments need attention for improved performance. Let’s face it—if you can’t carry your groceries in one trip, you need to hit the gym! 😄

Segments to Improve:

Here are the segments that present the most significant potential for improvement:

Sandbag Lunges - Current time: 02:59; Potential Improvement: 00:19 (target time: 02:40); Focus during training: 26%.
Farmers Carry - Current time: 01:40; Potential Improvement: 00:18 (target time: 01:22); Focus during training: 25%.
Wall Balls - Current time: 03:44; Potential Improvement: 00:17 (target time: 03:27); Focus during training: 23%.

To improve in the Sandbag Lunges, focus on your core stability and leg strength. Incorporate drills like Bulgarian Split Squats and Walking Lunges into your routine. Aim for 3 sets of 10-12 reps, ensuring proper form—keep your chest up and core engaged to maximize effectiveness. The Farmers Carry can be enhanced by using heavier weights to increase grip strength and core activation. Try walking for 40-50 meters with heavy kettlebells or dumbbells. Aim for 4-5 sets, focusing on maintaining a strong posture—don't let those weights make you hunch over like a sad puppy! 🐶

For Wall Balls, it's all about rhythm and consistency. Work on your squat depth and explosive power. A great drill is to perform wall ball shots with a focus on catching the ball on the way down, essentially making it a fluid movement. Aim for 4 sets of 15-20 reps. Remember, practice makes perfect, but if you can’t catch the ball, you’ll just be practicing your cardio! 🎯

Race Strategies:

Going forward, consider implementing these race strategies to optimize your performance:

Warm-Up Wisely: Spend time preparing your body with dynamic stretches and drills. This is not just to look good but to ensure your muscles are firing on all cylinders!
Pacing: Start with a controlled effort in your initial running segment. You might want to aim for a slightly more aggressive pace in the first leg to avoid a slower overall time.
Transitions: Focus on minimizing downtime between exercises. Practice quick transitions in training to make them second nature. Think of it like a game of musical chairs—except you don’t want to lose your seat!

Conclusion:

Ryan and Ruby, your performances at the Perth Hyrox event speak volumes about your dedication and hard work. With some targeted training, you can turn those potential improvements into the strengths that will propel you even further in your next races. Looking ahead, keep your eyes on the prize for the upcoming AIA HYROX Singapore event on November 29, as well as HYROX Shanghai and Seoul earlier that month. These events are your chance to showcase the improvements you’ve made! 🎉🏆

Remember Goggins' words: "You are never done. You can always be better." So get out there and crush those workouts. Let’s turn those weaknesses into strengths and show those obstacles who’s boss! And always remember, the only thing standing between you and your goals is the story you keep telling yourself. So tell yourself it's possible! 💪

Keep pushing the limits, and see you in the roxzone!

— The Rox-Coach