Overall Performance:

Will, first off, congrats on your performance at the 2025 Glasgow Hyrox! Finishing with an overall time of 01:09:57 puts you in the top 13% of 1580 athletes—talk about making waves! 🌊 You’ve clearly put in the work, and it shows. Your total running time of 35:28, while slightly above average, still suggests you have a strong running foundation. However, we need to fine-tune that engine for future races. Based on your splits, it seems that you might be leaning more towards a runner profile, but with some strength-building to balance it out. I see you’ve got the speed, but let’s channel it more efficiently and capitalize on your endurance! You’ve improved since previous races, and this performance is a stepping stone for your journey. Keep that momentum going!

Segments & Race Analysis:

Breaking down your race segments, we can see a mixed bag of results. While you started strong with a quick first run (03:34), only to taper off a bit in the subsequent runs and exercises, this indicates that you might have gone out a touch too fast. The general trend shows that you were strong in the early segments but lost a bit of steam as the race progressed. The ski erg and sled push segments reflect a significant area for improvement, as they are not just about raw strength but also technique and efficiency. Your roxzone time of 03:48 is notably slower than average, indicating a need to work on transitions—less time catching your breath and more time crushing your goals! 💥

Segments to Improve:

Now, let’s dive into the segments that need some serious attention. Here’s the breakdown:

1. Total Running - Potential Improvement: 01:33 (Focus: 26%)
Your total running time of 35:28 is solid but can be faster. To shave off that time, focus on interval training. Incorporate longer runs with tempo intervals and hill sprints into your weekly schedule. This will help improve your speed and endurance.
- Drill: Fartlek runs—mix it up with bursts of speed followed by recovery jogs.
- Technique: Focus on your running form, especially your foot strike and breathing patterns.
2. Wall Balls - Potential Improvement: 00:55 (Focus: 15%)
Your wall ball time of 05:15 needs some love. This can be improved with focused strength training and technique refinement.
- Drill: Set up a wall ball routine with a focus on explosiveness—practice high reps at a lower weight to master your form.
- Form Correction: Keep your core engaged and ensure a full squat before the throw to maximize power.
3. Sandbag Lunges - Potential Improvement: 00:46 (Focus: 13%)
At 04:20, your sandbag lunges can be more efficient. This requires not only strength but also balance and coordination.
- Drill: Incorporate weighted lunges and step-ups into your routine, focusing on maintaining a steady pace.
- Technique: Slow down your movement to maintain control, ensuring you hit that bottom position effectively.
4. Sled Pull - Potential Improvement: 00:42 (Focus: 12%)
Your sled pull time of 04:06 suggests that we need to work on your pulling strength and technique.
- Drill: Include heavy sled drags and resistance band pulls in your training regimen.
- Form Correction: Ensure your back is straight, and engage your hips while pulling to maximize efficiency.
5. Farmers Carry - Potential Improvement: 00:35 (Focus: 10%)
At 02:08 for the farmers carry, you have room to grow your grip strength and core stability.
- Drill: Practice long-distance carries with varying weights to build endurance and grip strength.
- Technique: Keep your shoulders down and back, and engage your core throughout the movement.
6. Rowing - Potential Improvement: 00:27 (Focus: 7%)
Rowing at 04:45 can be improved through technique and consistent practice.
- Drill: Incorporate rowing intervals into your workouts, focusing on pace and technique.
- Form Correction: Ensure a strong pull, engaging your legs and back, and maintain a steady rhythm.
7. Ski Erg - Potential Improvement: 00:19 (Focus: 5%)
While not a massive time gain, improving your ski erg performance can chip away at your overall time.
- Drill: Practice short intervals on the ski erg with a focus on technique—engage your core and legs.
- Technique: Keep your elbows close to your body during the pull for better efficiency.
8. Sled Push - Potential Improvement: 00:17 (Focus: 4%)
Your sled push time of 02:14 can be optimized with strength work.
- Drill: Include heavy sled pushes in your training—focus on short, intense bursts.
- Technique: Lean into the sled and keep your body low for maximum power transfer.
9. Burpees Broad Jump - Potential Improvement: 00:16 (Focus: 4%)
Your time of 03:39 could benefit from a combination of conditioning and explosive power training.
- Drill: Practice burpee broad jumps for time under fatigue.
- Technique: Ensure a smooth transition from burpee to jump for better flow.

Race Strategies:

When it comes to race day, strategy is everything. Here are some tips to help you maximize your performance:

Pacing: Start strong but not all out. Hit a pace that feels sustainable, especially in the first half. Remember, it’s a marathon, not a sprint (unless you’re sprinting, then it’s a sprint!).
Transitioning: Use your roxzone wisely. Keep moving even if it means a slow jog or a brisk walk. Every second counts, and moving is better than standing still! 💪
Fuel and Hydration: Don’t underestimate the power of hydration and nutrition before the race. A well-fueled body is a happy body.
Mindset: Keep that mental game strong. Visualize your performance before the race starts. As David Goggins says, “It’s not about what you can do, it’s about what you can do when you’re tired.”

Conclusion:

Will, you’ve got the potential to crush your next races! With the HYROX Dublin coming up on November 13 and Birmingham on October 23, you have ample time to address these training focus areas. Remember to take a holistic approach—strengthen your weaknesses while maintaining your strengths. Embrace the grind because, as Jocko Willink says, “Discipline equals freedom.” Keep pushing your limits, and let’s turn those segments into your strengths! You’re on the right path, so keep that fire burning! 🔥

As you gear up for your next challenges, remember to find joy in the process. It’s not just about the finish line; it’s about who you become along the way. Let’s keep crushing it, and I’ll be here to support you every step of the way. You got this! 🏆

Yours in strength,

The Rox-Coach