I’m The Rox-Coach, your Hyrox performance guide. Let’s break down Alan J Kavanagh’s 2025 Dublin performance, pull out the actionable gold, and map a precise path to move up the ladder in Cardiff and beyond. No fluff, just the plan that makes you tougher than yesterday. And yes, a little Hyrox humor never hurts—the kind that lands on the right side of cringe-free. 💪💥

Overall Performance:

Profile and pacing: Alan finished 527th overall (Top 23% of 2287) in a competitive open field and placed 119th in the 35-39 age group (Top 25% of 463). His overall time of 1:12:39 is respectable for the field, but the breakdown shows a clear hybrid athlete with substantial room to optimize running efficiency and the performance in strength stations. The pacing pattern indicates an early lead-in that didn’t translate into sustained running efficiency, with significant time losses across multiple strength segments that dominated the overall time. The best raw running lap (06:25) shows genuine running capability, but the total running time (07:33:45) and the large deltas vs average suggest the running blocks were the bottleneck and that fatigue and technique limitations during later segments reduced overall efficiency. In short: Alan is a capable runner who carries a heavy-strength demand profile; the challenge is to balance and optimize the transition between heavy work and running to keep overall speed high. “Stay hard.” The data points to a hybrid profile: strong in bursts, with the running tempo and economy needing polish to unlock the full potential. 🏆
Roxzone (transitions): 0:00 (–5:33 vs average). In Dublin, Alan didn’t lose time in transitions relative to peers. That’s a solid foundation—your transitions aren’t the limiter, which means you can push harder on the work blocks without paying a big penalty in the clock. The focus should be on reducing overall running time and optimizing the energy distribution through the heavy stations. “Velocity is a choice, not a chance.”
Strength vs endurance balance: The running blocks, especially Running 2 through Running 7, show persistent time deltas vs average, while several strength events (Sled Push/Pull, Burpees Broad Jump, Wall Balls) show mixed performance with large time penalties in some of the higher-stress blocks. The Ski Erg was one of the stronger segments (5:24), indicating upper-back and core endurance potential, but other segments pulled the overall time down. This supports a hybrid profile: a runner with a substantial strength component that needs targeted training to improve running economy and to systemize efficient work-rest cycles in strength stations. 💥

Segments & Race Analysis:

Across Running 2, Running 3, Running 4, and Running 7, the athlete shows consistent lag relative to the average time for his finish category, indicating endurance and running economy are the primary bottlenecks. In contrast, Ski Erg is decent to strong, with a relatively small delta to average (and even a high percentile signal in some charts). Sled Push/Pull show significant time deltas, signaling a need to enhance sled-related power-output and technique. The Burpees Broad Jump is a standout outlier in terms of time—this is where technique, rhythm, and breath control must be overhauled to avoid compounding fatigue deep into the race. Wall Balls also shows a moderate delta, suggesting a need for movement efficiency and control under fatigue. The Roxzone remains neutral to favorable, so your biggest gains come from refining the running blocks and the transition between heavy work and running without letting fatigue snowball. “If you want to go faster in Hyrox, you must learn to breathe on the run and fight in the gaps.”
Ski Erg time retention (encouraging for upper-body endurance), best running lap (06:25) demonstrates real potential when pacing is optimized. The near-zero Roxzone is a green light that you can push harder on the actual work segments without fear of transition penalties. Your overall ranking supports a high capacity to compete in this format, especially given your age-group context. “Average is a place to stop, not a place to live.”
Running total, Burpees Broad Jump, Sled Pull, Sled Push, Running 3/4/6/8 blocks. These are the regions to target with a focused plan. The biggest negative delta is in the running stack, which pulls the overall time down relative to the field. The cumulative burden of the burpees broad jump appears to be a major fatigue generator and a potential limiter to maintain running speed in later blocks. Fixing these two areas will yield the most significant improvements in overall time. 🏃‍♂️

Segments to Improve:

Run Total — Potential Improvement: 06:59:21, from 07:33:45 to 34:24; Focus during training: 94%
BBJ (Burpees Broad Jump) — Potential Improvement: 17:14, from 21:03 to 03:49; Focus during training: 3%
Sled Pull — Potential Improvement: 05:14, from 08:57 to 03:43; Focus during training: 1%
Sled Push — Potential Improvement: 02:15, from 04:27 to 02:12; Focus during training: 0%
Ski Erg — Potential Improvement: 01:16, from 05:24 to 04:08; Focus during training: 0%
Wall Balls — Potential Improvement: 00:27, from 05:14 to 04:47; Focus during training: 0%
Notes on the plan: These improvements are expressed as potential deltas against average performance, with a clear priority order: Run Total and BBJ are the highest leverage areas. The plan should allocate up to ~90% of weekly Hyrox-specific training time to Run Total development and BBJ work with the remaining 10% to minor adjustments in sled, ski erg, and wall balls to avoid any neglect of technical proficiency. The exact split should be adjusted to weekly progress and fatigue signals. The data shows running duration is the dominant bottleneck; recent improvements in running should be prioritized while maintaining technique in the strength stations to prevent backsliding on push/pull form. “Progress is a process, not a moment.”

Detailed Improvement Plans and Drills

Run Total — Training focus 94%:
- Phase 1 (4 weeks): Build aerobic base and running economy with run-walk microcycles, 4–5 days/week. Sessions include:
  - Long easy run: 60–75 minutes at conversational pace, two times weekly, focusing on cadence (168–178 steps per minute) and landing softly to reduce impact fatigue.
  - Tempo run: 2 x 12–16 minutes at a controlled, strong pace with 3 minutes easy jog between reps. Target a pace that is sustainable but challenging, gradually increasing tempo length.
  - Interval work: 6 x 2 minutes @ near-threshold pace with 2 minutes easy jog, focusing on consistent splits and strong transitions to the running blocks.
  - Technical drills: A-skips, B-skips, high knees, butt kicks, and form cues (slightly forward lean, mid-foot landing, quick turnover) to improve running economy and reduce ground contact time.
- Phase 2 (4 weeks): Hyrox-specific long runs with transitions between light strength–station simulations:
  - Brick runs: 20–25 minutes continuous running with 60–90 seconds at the end of each 2–3 minutes to simulate the fatigue of a series of stations, then a light sandbag carry for 40–60 seconds.
  - Race pace segments: 4 x 4 minutes at a controlled running pace with 2 minutes easy jog in between; include a short 30-second rest after each to practice breath control.
- Biomechanics refinements (ongoing): Work with a coach to monitor foot strike, cadence, and hip extension; incorporate cadence drills during easy runs to maintain efficiency in the late stages of the race. Consider a 1–2 week "focus on running economy" block every 6–8 weeks.
- Transition integration: Include Hyrox-specific practice with non-running blocks between short runs (e.g., run 400m, 60-second transition practice simulating a sled push, then another 400m). The aim is to reduce cognitive load during real transitions and maintain rhythm.
- Expected outcome: a reduction in Running Total time by 6–7 minutes, improved cadence and stride economy, and better energy distribution across the race.
BBJ (Burpees Broad Jump) — Training focus 3%:
- Technical efficiency: Break the burpee into components—plant, push-up, jump, and landing. Optimize the push-up portion to be strict and tight, minimizing wasted energy. Practice “2-in-2” breathing (two breaths per two seconds at the top of the push-up) to stay oxygenated through the set.
- Rhythm drills: Burpee AMRAP ladder (5, 7, 9, 11, 13 burpees with short rests) to build pacing and control over fatigue; emphasize consistent jump distance and a compact movement path to avoid time-consuming resets.
- Broad jump technique: Short, consistent broad jumps with landing alignment (toes pointing forward, chest up) to minimize time between burpees and the jump. Progressive overload with shorter jump distances, then gradually lengthening as technique improves.
- Endurance and grip: Include farmer carries or trap-bar carries after moderate burpee sequences to improve grip endurance for the final station blocks when fatigue accumulates.
- Expected outcome: A shift from a top-limb-heavy fatigue response to a more integrated power rhythm, shortening total BBJ time by 12–20% in a 8–12 week block and reducing the fatigue carry-over into subsequent running blocks.
Sled Pull — Training focus 1%:
- Technique focus: Work on a strong hip hinge, braced core, and controlled breathing to avoid energy leaks. Set up cues: “hips back, chest up, pace steady, breath in through nose and out mouth.”
- Graded strength blocks: 3–4 x 15–20 m pulls at moderate loads with 60–90 seconds rest. Progress to heavier pulls with fewer reps to emphasize force production rather than duration.
- Resisted sprinting: Short sprints with light sled drag (common Hyrox variation) to train explosive hip drive while keeping form intact.
- Mobility and recovery: Hip flexor, hamstring, and thoracic spine mobility work to maintain posture under load; foam rolling and active recovery between sessions.
- Expected outcome: Improved force production and leg drive on the sled with reduced transition time in the sled section, translating into a lower delta vs average in Sled Pull.
Sled Push — Training focus 0%:
- Push mechanics: Maintain a tight torso, drive with the legs, not the arms, and keep elbows tucked to help transfer power into the sled. Practice 3–4 sets of 15–20 m pushes with consistent tempo.
- Power blocks: 2–3 sets of 6–8 pushes with near maximal effort but short rest (30–45 seconds) to foster acceleration and efficient pacing at the start of push sequences.
- Breathing and rhythm: Use a 2:1 push:rest ratio to simulate Hyrox pacing (e.g., push for 6 seconds, rest 3 seconds as needed). Develop a mental cue to stay aggressive yet controlled at the start of the segment.
- Expected outcome: Reduction of time delta in Sled Push, improved power delivery, and more consistent performance across push sequences during the race.
Ski Erg — Training focus 0%:
- Technique and endurance: Focus on scapular retraction, stable core, and precise breathing. Use 3–4 x 2-minute intervals with 30–60 seconds rest, gradually increasing to 3–4 x 3-minute intervals as endurance improves.
- Grip and back development: Include inverted rows, lat pulldowns, and banded pull-aparts to support the pulling action and reduce fatigue in the shoulders and upper back during long erg segments.
- Tempo control: Practice at a controlled rate that minimizes wasted energy while maintaining consistent output through longer intervals.
- Expected outcome: Small but meaningful improvement in Ski Erg, further narrowing the delta vs average, and contributing to improved overall rhythm in the mid-house combination blocks.
Wall Balls — Training focus 0%:
- Technique refinement: Work on a compact movement path with consistent depth in squats and a smooth release. Focus on breath control and avoiding “puffing” or breath-holding that drains energy.
- Volume management: 3–4 sets x 15–20 reps with short rests, emphasizing speed without sacrificing form. Add a 4–6 week micro-cycle of wall-ball technique with progressive load and reduced rest to build light-fatigue tolerance.
- Rhythm integration: Integrate wall-ball drills into Hyrox-style circuits (e.g., alternating runs with wall balls) to develop tolerance to fatigue and maintain technique under load.
- Expected outcome: Minimal risk but modest gains that help keep the mid-block work smooth, delaying fatigue and preserving running performance in late segments.
Roxzone — No change required: 0:00, -5:33 vs average, 0 percentile. Your transitions are solid; keep them crisp, and use them as a platform to push harder in the work blocks. If anything, occasionally re-check pacing and ensure you don’t let a strong transition mask a slow running block that follows. A quick mental reset can save precious seconds on the other side of every station. “Discipline equals freedom.”
Running 1–8 rhythm and early pacing analysis:
- Race strategy detail: The early segments show a lack of early acceleration control that carried into later blocks. The plan is to adopt a more consistent, controlled start in Running 1 and Running 2, holding a sustainable tempo into the mid-race, then pushing in the final blocks when technique and fatigue allow.
- Specific drills: Start with a deliberate 60-second “feel pace” to establish the pace; then implement 2–3 minutes of controlled running at the target pace, followed by brief transitions to lower intensity work to prevent early fatigue spikes. Emphasize cadence and foot strike to reduce energy waste in the first 2–3 minutes of the overall run sequence.
- Expected outcome: Reducing early deltas and preserving energy for the mid-to-late blocks, thereby lowering the total running delta and smoothing the overall race pace. A smoother opening often translates to better overall time and energy balance across the race.

Race Strategies:

Energy distribution: Given the large running delta, reallocate some training emphasis toward running while maintaining strength work as a support structure. The aim is to maintain a controlled energy reserve that allows you to keep a consistent pace through the middle blocks and into the final push. A well-balanced plan will ensure that the Ski Erg and Wall Balls aren’t the crash points that force you to slow down for the remainder of the run.
Transition discipline: Keep Roxzone as a baseline for transitions while using short, focused 5–10 second breath checks to stabilize after each station. Build a mental cue—“breath, rhythm, run”—as you leave each station to avoid energy dips caused by fatigue.
Strength station pacing: Prioritize a steady cadence in the sled and wall-balls segments. Use a consistent breathing pattern and tempo to prevent energy depletion and to sustain an aggressive yet controlled pace in the latter stages of the race.
Breathing strategies: Practice nasal breathing on lighter segments and a controlled mouth-breathing pattern during high-output blocks. The goal is to avoid the fatigue that comes from inefficient breathing patterns during the final blocks, especially in running segments and the BBJ sequence.
Race-day nutrition and fueling: Hydration and energy sources should be planned for the mid-race and late-race segments, given the energy demands of long running blocks and the BBJ sequence. Practice fueling strategies in long-run workouts to ensure you can sustain the effort through several blocks without GI distress or energy dips.
Race-day execution: Begin the race with a controlled, sustainable pace in Running 1 and Running 2, and progressively ramp up from Running 3 onward, targeting 3–4% pace increments every 1–2 blocks if you’re feeling strong. Exploit your best block (Ski Erg) as a momentum anchor and ensure you carry that efficiency into the sled and wall-ball segments.

Conclusion:

Alan, you’re already in a solid position as a top-25% finisher within a very deep field. The Dublin race showcased your capacity as a hybrid athlete with clear strengths in Ski Erg and a tangible running potential indicated by your best lap. The main lever to push is your running economy and the discipline to carry a sustainable pace through the mid-to-late blocks, while tightening up the most time-costly strength segments (BBJ, Sled Pull, and Sled Push). The numbers tell a story: you’ve got the horsepower in your engine; you just need to improve the fuel efficiency and the rhythm to apply power consistently across the blocks. As you move toward Cardiff and the London events, the plan is simple: build a robust endurance base, sharpen running economy, and master Hyrox-specific transitions and station pacing. You’ve got what it takes to leap into the top quartile consistently—keep stacking small, precise improvements and your overall time will respond in kind. “The only easy day was yesterday.” And yes, I’ll throw in a tiny Hyrox joke: if your treadmill could talk, it would say, “Nice run, but please don’t invite the sled to the party again.” The sled is not your friend in July; your running is.

Next races to plan for (relevant to your progression):

— Cardiff, United Kingdom, 2026-04-29
— Greater London, United Kingdom, 2026-03-28
— Greater London, United Kingdom, 2026-03-24

Prognosis: With the outlined plan, the aim is to convert a portion of your running time delta into running precision, convert BBJ into a more manageable fatigue pattern, and push sled work into a more explosive but controlled interval-based rhythm. The journey to Cardiff and London should be mapped in 12-week blocks, with a 1–2 week deload as needed to adapt and absorb the training load. Remember: “Discipline equals freedom.” You’ve already built the discipline; now it’s time to convert it into relentless, quantified results. The path is clear:Run Total wins the day, BBJ becomes a closed book, and the sled gets driven with a purpose. Stay hungry, stay hard, and let’s bring the score down at the next race. 💪🏆