I am The Rox-Coach, your Hyrox performance ally. Let’s break down Jonathan Cudd’s 2025 London Excel performance, call out the strengths, and lay out a precise, battle-tested plan to turn the next race into a podium-level performance. Think of this as your race tape, not just a recap—we’re talking tactical tweaks, drills you can run tomorrow, and a mindset shift that makes Hyrox feel like a controlled sprint from start to finish. 💪

Overall Performance

Jonathan’s results put him solidly in the mix with a finish time of 01:22:47, placing 2731st overall (top 49% of 5535 athletes) and 350th in the 40-44 age group (top 42% of 815). That places him as a reliable mid-pack to upper-mid-pack hybrid athlete in this field—neither a pure run-focused racer nor a one-trick sled-puller, but someone who can swing with strength segments while maintaining a strong running base. His overall running time of 37:25 was faster than average by 2:54, indicating a runner-dominant profile relative to the average competitor in his division. That’s a good sign for maintaining pace under fatigue, but it also means his sprint-to-strength transitions and mid-to-late race durability need sharpening to convert that running edge into better overall splits on race day. The best running lap from a performance standpoint was 04:13, which shows he can sustain 1- to 1.5-lap quality when conditions are favorable and fatigue hasn’t pegged his output too early. 💥

Key takeaways from the data:

Strong execution in the running domain overall (Total running time faster than average). This aligns with a runner profile who can push on the legs and leverage aerobic efficiency across the course. The early-run halves show he can get out strong and hold pace through mid-race, but see the patterns in the later running legs that indicate fatigue accumulation needs targeted work.
Outstanding Ski Erg time relative to peers in terms of pace and efficiency (05:03 segment time with very high percentile rank), though the reported delta shows a need to trim a few seconds to 4:20s-level efficiency. This is a strategic asset—when your Ski Erg is dialed, you can open up the floor for the rest of the workout and set you up psychologically for the tougher strength chunks.
Transition zones (Roxzone) were a major bottleneck in this race: 12:02 total Roxzone time, a significant outlier versus average. That time cost points to inefficiencies in transitions and the recovery strategy between stations. The longer Roxzone is, the more your running potential is compromised later in the race. This is a high-leverage area to optimize—closing those gaps will often yield a larger percentage improvement than a marginal gain in one strength station.
Wall Balls, Sled Push, and Burpees Broad Jump were mid-pack to weaker segments with notable time gaps: Wall Balls 6:32, Sled Push 2:19, and Burpees Broad Jump 3:51. These three chunks are ripe for technique refinement, power output coaching, and pacing discipline under fatigue. You’re not far away—small, targeted gains in these stations compound quickly on the overall time.
Racing strategy and pacing in the first 3 running legs show appetite for fast starts but cause fatigue creep in later segments. The early runs (Running 1 and Running 2) show favorable splits compared to average in some micro-metrics, but Running 4–8 indicate a need for better distribution of load and energy across the latter third of the race. A hard push early is not inherently bad, but the data suggests a smoother, negative-split or even pacing plan could yield more consistent performance across all segments.

Segments & Race Analysis

Overall, the race can be viewed as a runner-heavy profile who carries a robust aerobic engine into strength zones, with a few stubborn chokepoints: the Roxzone, late-run fatigue, and relative weaknesses in the heavier strength/skill stations (Wall Balls, Sled Push/Pull, and some of the precision-lifting elements like Sandbag Lunges). The comparisons against the average (for the same finish time and division) reveal:

Running 1 (3:54, -34s vs average, 26th percentile) indicates a brisk start, potentially too aggressive as a first leg for a runner who might then pay later. The early leg being notably faster than average is common for fast starters; however, the percentile ranking suggests more of a relative standing in this segment than a true advantage. A more controlled opening could preserve top-end speed for the middle and late running legs while reducing the need to compensate with heavy strength work later.
Ski Erg (5:03, +0:36 vs average, 91st percentile) suggests a very strong performance relative to peers in terms of finishing time and consistency, with a slight edge to shave to 4:22 range if possible. You’re sitting in a sweet spot here: maintain pacing discipline and sprint economy on the erg, and you’ll swing more energy for the remaining strength blocks.
Running 2 (4:13, -31s vs average, 19th percentile) and Running 3 (4:14, -50s vs average, 10th percentile) show gradual drop-offs into the mid-race, indicating cumulative fatigue. This pattern suggests a need for more robust mid-race buffering—either through slightly lower early pace or more targeted fatigue resistance work mid-race.
Sled Push (2:19, -34s vs average, 16th percentile) and Sled Pull (4:28, -19s vs average, 34th percentile) reflect meager advantage in the heavy elements. Improving push/pull mechanics and tolerance to heavier loads will convert more of the energy into forward motion rather than wasted time in fatigue zones.
Running 4 (4:20, -43s vs average, 13th percentile) and Running 5 (4:31, -42s vs average, 15th percentile) emphasize a fatigue progression that reduces speed in the back half of the run, which, coupled with a long Roxzone, compounds slower overall sections.
Roxzone (12:02, +5:15 vs average, 93rd percentile) is the clearest bottleneck. You spent significantly more time between stations than your peers. This is a multifactor issue: you likely needed more fueling optimization, more rapid transition mechanics, and better cognitive reset between segments to maintain rhythm under fatigue.
Wall Balls (6:32) and Rowing (4:58) reflect mid-pack performance and provide straightforward targets for technique and pacing improvements in the remaining blocks.
Runners-up: Running 6 (4:37, 22nd percentile) and Running 7 (4:47, 28th percentile) highlight that the latter sections succumb to fatigue, which is common in Hyrox when the strength blocks accumulate and roxzone costs accumulate, unless you build robust transition and run economy under fatigue.
Final Run 8 (6:53, 74th percentile) is the most conspicuous drag. It’s the strongest signal that late-race endurance and transition efficiency need a dedicated push in training.

Past races provide a useful frame for context. In Manchester 2025 (01:17:30), you posted a better overall time by about 5:17, with a more favorable distribution across several stations (e.g., Sled Push and Rowing were stronger, and Roxzone was notably lower at 6:35). In Cardiff (Doubles), your Roxzone dropped to 4:09, showing an improvement in transitions and possibly the benefits of pair logistics and pacing in doubles, but the final leg in that event was much less efficient (Running 8 at 10:00, and a 4:09 Roxzone). The trend across these races points to transition optimization and late-race sustainment as your primary opportunities for gains. This London Excel iteration is a bridge between your raw running ability and strengthening the transition energy systems that convert that running advantage into time saved on course.

Segments to Improve

The data identifies three segments as the highest potential for improvement based on delta to average and the training focus required. We’ll define the improvement targets, the rationale, and then drill down into training strategies, drills, and a practical weekly plan. For this athlete, the following Improvement Plans are prioritized in order of leverage and impact:

Ski Erg - Potential Improvement: 00:41

Current: 05:03, Target: about 04:22. This is a critical engine segment that, if sharpened, will free energy for the later strength blocks and help stabilize the late-run pace. Focus during training: 44%

Technical refinements:
- Cadence management: Aim for 90–110 spm with a smooth, consistent cycle. Use a metronome or a tempo app to lock tempo in sets of 250–500 meters.
- Posture and drive: Maintain a tall torso with a slight forward lean from the ankles, not the hips. Drive with legs first, then recruit the arms for finish, ensuring the core remains stable and the shoulders don’t shrug.
- Breathing pattern: Inhale through nose for 2–3 cycles, exhale forcefully on the drive, especially during the last 10–20 seconds of a sprint block to avoid fatigue buildup in the arms and upper back.
Energy system work:
- 2–3 x 6–8 minutes at a strong but sustainable power on the Ski Erg (RPE 7–8), with 2 minutes easy float between intervals. Start at a controlled pace and gradually accelerate to a consistent tempo by the final minute of each interval.
- Intervals: 6 x 500m at 90–95% of sprint pace with 2 minutes rest; build to 8 x 500m as capacity improves. Include 2 x 1,000m blocks at a high but sustainable pace as endurance improves.
Technique drills:
- Single-arm Ski Erg practice (if allowed by equipment) to build unilateral awareness and balance synergy with the core.
- Rule-of-thumb drill: 10 seconds hard + 5 seconds easy x 6 cycles, focusing on crisp catch and strong finish.
Post-Ski transition play:
- Mini-transition practice: 2–3 rounds of Ski Erg → 15–20 double-unders or light jog → Short burpees (or hip hinge) to rehearse the switch with minimal rest penalties.

Wall Balls - Potential Improvement: 00:34

Current: 06:32, Target: ~05:58. Focus during training: 36%

Techniques to optimize:
- Breathing and rhythm: Exhale on the strike or catch to maintain torso control and keep the heart rate from spiking too early in each set.
- Shot execution: Use a strong hip hinge and elbow-trailing cue to ensure a compact, repeatable catch and throw. Emphasize accuracy over speed in early sets to reduce wasted reps and transitions.
Strength and power build:
- Medicine ball work for shot velocity: 8–12 sets of 6–8 reps with a 6–8 kg ball, focusing on explosive hip extension and quick shoulder coordination.
- Overhead pressing and push press: 3 sets of 8–10 reps with moderate loads to reinforce overhead stability and triceps endurance for rapid repetition cycles.
WOD-style volume:
- Wall Ball microcycles: 5 sets of 12 reps at moderate intensity, focusing on cadence; progress to 6 sets of 15 reps with lighter balls to enhance consistency under fatigue.
Post-Wall Ball recovery:
- Short 15–20 second breathing resets and 30 seconds of light mobility work between sets to keep oxygen delivery efficient for the next station.

Rowing - Potential Improvement: 00:17

Current: 04:58, Target: ~04:41. Focus during training: 18%

Technique and pacing:
- Stroke rate management: Target 22–26 strokes per minute in steady-state segments and up to 28–30 during push cycles. Focus on leg drive dominance and a stable trunk to avoid over-reliance on the arms.
- Hybrid pacing: Use 250–500m segments with precise pace changes to maintain a consistent split, avoid early sprint spikes that fold into late-race fatigue.
Power development:
- 8 x 250m row at 90% pace with 1 min rest; emphasize leg drive and minimal arm pull, then rest and repeat.
- Tempo intervals: 4 x 1000m at controlled pace (target HR/meter) to stabilize aerobic efficiency while increasing lactate tolerance at race tempo.
Post-row transitions:
- Practice the move from row to burpees/broad jump or sandbag lunges to avoid delay as you shift into the next block.

Roxzone Focus (Transitions) — Priority Area

Why it matters: With a Roxzone time of 12:02 (5:15 slower than average), transition efficiency is the largest single lever for gains. Improving transitions reduces fatigue carryover to the next strength block and helps maintain running velocity through later segments.
Transition drills you can program:
- Station-to-station mock runs: 6–8 cycles across Ski Erg, Sled Push, Sled Pull, Wall Balls, and Rowing with a strict 15–20 seconds rest cap between stations. Record transitions and aim to reduce total Roxzone time by at least 2–3 minutes in 6–8 week blocks.
- Breath control + cadence resets: between stations, perform a 2-breath reset (inhale 2, exhale 2) while taking small, controlled steps to prevent abrupt HR spikes.
- Equipment familiarity: ensure you can clip straps, tighten belts, and load/unload gear with minimal micro-rests—practice these mechanics during low-stress days so it’s automatic on race day.

Race Strategies

Pace distribution: Start with a conservative but present pace on Running 1, aiming for even splits near Running 2 and 3, then push through Running 4–7 with a controlled increase but avoid the late-race drop seen in Running 8. The goal is to minimize peak fatigue before the final rows and lunges, preserving form for the last wall balls and roxzone return.
Transition management: Treat transitions as a 2–3 minute segment of active recovery rather than downtime. Keep a light, consistent breathing pattern and use short, deliberate movements to move between workstations. Regularly practice transition sequences and tighten the overall framework for each station.
Energy and nutrition: Ensure fueling prior to the last big strength blocks and maintain hydration to avoid cramping or late-race fatigue. A 60–90 second recovery window with a light intake of fluids and electrolytes during the Roxzone can improve overall pace during the last laps.
Technical focus: Use technique cues specifically on the toughest stations—Rowing, Wall Balls, and Sled Push/Pull. For Rowing, push with legs first and maintain spine neutrality; for Wall Balls, ensure consistent execution rather than chasing speed; for Sled Push/Pull, maintain chest up and hips back to keep leverage aligned with leg power.
Mental approach: Hyrox is as much a mental game as a physical one. Adopt a mantra to reset between stations, e.g., “Smooth transitions, steady starts,” and reframe fatigue as data to exploit (you can accumulate pace while your opponent’s form deteriorates). Acknowledge the pain but stay in control—embrace the suck and stay locked in.

Conclusion

Jonathan, you’ve got a real sleeping giant in your running engine and a highly capable Ski Erg engine—combine that with a disciplined transition playbook and targeted improvements in the endurance strength blocks, and you’ll turn the mid-pack into more confident high-placing results. The 2025 London race shows you have the fuel; the gap lies in how efficiently you move between your fuel stops and how consistently you can carry power through the final blocks. The good news: your current training signals show you can collapse the Roxzone by 2–3 minutes with deliberate transition work and focused, targeted strength-endurance work. The plan is bite-sized, measurable, and time-bound, not vague goals you forget like a post-race cooldown. And yes, the clock is ticking—so let’s make every second count. “Pain is temporary. Pride is forever.”⌛

Next Relevant Races to plan for with logical progression and tailored scheduling:

HYROX YOUNGSTARS London — 2026-03-28, Greater London, United Kingdom. A fantastic target to sharpen transition fluency in a high-velocity environment and to test the transition drills under race-day pressure.
HYROX Cardiff — 2026-04-29, Cardiff, United Kingdom. A great chance to apply the final pace plan with improved Roxzone efficiency and a refined late-race strategy (possibly as part of a long block to address endurance blocks more robustly).
HYROX Rotterdam — 2026-04-15, Rotterdam, Netherlands. A more technical venue with a strong field; use this as a pacing and technique test for environmental variables (air resistance, crowd dynamics, and course conditions).

Final motivational note: you don’t need to chase the fastest lap every time. You need to be the athlete who can execute the plan under load. The difference between a good performance and a great one is not just power—it’s efficiency, consistency, and the ruthlessness to optimize the transition between stations. Stay hard, stay disciplined, and let the roxzone shrink until it’s a fraction of your overall time—then watch the scoreboard move with you.

And a little Hyrox humor to keep the fire alive: “If Hyrox is a marathon of burpees, then your roxzone is the wedding slow-dance—time to cut in, lock arms, and move on.”

The Rox-Coach