Hey Sam, I’m The Rox-Coach. Welcome to your zone-on performance feedback for HYROX London Excel 2025. You rolled a 1:24:34 with a strong running footprint and solid execution across many stations, but there are clear spots where a few deliberate drills can shave seconds and even minutes off your next race. You’ve got the engine (fast running), you’ve got the grit—now let’s tune the transitions and the heavy-lift stations to turn your runner profile into a balanced, beastly HYROX athlete. And yes, we’re aiming for the podium, not just the podium of “not finishing last.” Stay with me here — we’re going to turn that Roxzone into a sprint zone and your sandbag into a precision tool. Remember: Discipline equals freedom, and in HYROX, discipline is most visible at the transitions and the carry stations. 💪

Overall Performance:

Pacing and profile: You’re clearly a runner at heart. Your Total running time of 32:22 is faster than the average in your finish-time bracket, suggesting a runner-dominant profile. That’s a massive strength in HYROX, because the running legs are where you can put large gaps on the field. Notably, your best running lap (3:46) shows you can push the pace when fresh. However, the race-wide pacing rhythm shows that the mid-to-late segments and the transitions are where time slips away. Your Roxzone sits at 10:47, which is +3:44 vs average—indicating that your time between stations (transitions) was a notable drag. In short: you’re a strong runner with good potential in the heavy stations once you clean up transitions and some strength-based weaknesses. 💥
Strength vs running balance: Because your total running time is faster than average, your profile skews runner-heavy. The guidance is clear: to optimize overall HYROX performance, lift the load-bearing work (strength, grip, trunk, and hips) to reduce fatigue and improve transfer time after runs. Your long sandbag and wall-ball blocks suggest heavy local muscular fatigue and technique gaps in some stations. Your overall ability to hold positions (grip, core, hip hinge) will decide how quickly you can transition into the next run or station with minimal deceleration.
Roxzone and transitions: 10:47 Roxzone is your current bottleneck. This is the time spent moving between stations and performing resets. A faster transition is often the difference between a top-20 performance and fighting to stay inside the top-50. Your transitions can be dramatically improved with targeted drills that synchronize breathing, grip, stance, and tempo between movements. A smoother ritual here pays dividends across every lap stroke and rep.
Key strengths: Ski Erg 5:01 with a +0:33 delta to average, but a 89th percentile—indicating you’re performing well against peers on that station, probably due to efficient legs and sustainable technique. Rowing 4:52 is near average/slightly above for some groups, which is solid for your finish bracket. The early-running splits show you’re capable of taking the pace out hot and potentially preserving it across the second half with better pace management. Solid head start, strong engine, and a mind that can stay tough when the going gets gritty.
Areas to monitor: Sandbag Lunges (07:27) and Sandbag loading patterns show a heavy hit of time and energy. Wall Balls (07:22) and Farmers Carry (03:01) also show optimization opportunities. Together with a higher Roxzone, these points suggest a need to fortify posterior chain endurance, grip, and hip stability, plus technique efficiency in the lunge/press transitions. You’ll want to convert these into more efficient outputs per rep, not just more reps.

Segments & Race Analysis:

General rhythm: Your running segments are consistently strong, with multiple sub-4-minute running passes. However, the early 3:20 (Running 1) and the subsequent running blocks show you opened a touch faster than the average in your finish bracket. The data implies a fast start strategy that you likely could sustain if you bank more energy elsewhere (through improved strength, better Roxzone management, and efficient transitions). The first four running legs are a critical tolerance zone: you start fast, but fatigue shows up in the heavier stations and transitions later. This is a classic runner’s edge—fast start, but you must convert that early speed into a sustainable mid-race rhythm by building a stronger fatigue resistance engine in the second half of the course. Your best lap (3:46) demonstrates you can hold a fast pace when fresh, which is exactly what you want to re-create across all running legs.
Station-by-station snapshot:
- Ski Erg: 5:01 with a +0:33 delta and 89 percentile—excellent showing for your division; technique is solid, and you should preserve this as a corner-stone of your conditioning plan.
- Sled Push: 2:46 with -0:09 delta (40th percentile) — decent, but there’s room to cut time with better hip-drive and more forward lean efficiency; more leg drive in the early push would help.
- Sled Pull: 5:57 with +1:05 delta (76th percentile) — this is a notable drag. The sled pull uses posterior-chain strength and grip endurance; this is an overt area to transform with targeted training.
- Burpees Broad Jump: 5:02 with -0:19 delta (39th percentile) — shows reliability but room for improvement on power output and landing mechanics.
- Rowing: 4:52 with +0:04 delta (52nd percentile) — relatively solid; technique and stroke rate control matter here.
- Farmers Carry: 3:01 with +0:52 delta (90th percentile) — this is a heavy, time-intensive segment; grip endurance and trunk stability are the limiting factors.
- Sandbag Lunges: 7:27 with +2:20 delta (89th percentile) — a major time sink and clearly the biggest opportunity. Technique, load management, and hip-flexor endurance are the culprits here.
- Wall Balls: 7:22 with +0:40 delta (61st percentile) — speed, breathing control, and shot execution can improve here.
- Roxzone: 10:47 with +3:44 delta (87th percentile) — the biggest swing factor in your race; transitions need dramatic coaching.

Segments to Improve:

Here are the identified weak spots with a quantified improvement plan. For each, I’m outlining the potential improvement, focus during training (as a percentage of your overall hit), and concrete drills to move the needle. The numbers in parentheses reflect the given “Potential Improvement” and the associated focus share from your plan. The goal is to convert these segments into efficient, lower-energy, higher-output portions of the race.

Sandbag Lunges — Potential Improvement: 02:35 (From 07:27 to 04:52), Focus during training: 37%

Why it matters: This is your single largest time sink. It directly impacts your Roxzone and your ability to push into the next running leg with momentum. Fatigue here degrades subsequent station performance and rising running splits.
Training plan:
- Posterior-chain and hip flexor endurance: 2x/week
- Sandbag lunge technique sessions: 1x/week (video + coach feedback)
- Load progression with carry-to-lunge combos: 3x10-12 reps of sandbag carry to lunge in one sequence (heavy, controlled).
- Tempo lunges: 4 sets of 40 seconds work, 20 seconds rest, 4 minutes total, focusing on form with the bag (keep bag near core, elbows in, step-forward into lunge, controlled ascent).
- Hip flexor and adductor mobility: 5–10 minutes daily (banded hip abduction, couch stretch, internal/external hip rotations).
Drills/technique:
- Step-down control: slow-limb lowering to a short step, then press up with a long stride to reduce knee collapse.
- Load distribution check: bag on shoulders, not on neck; keep spine neutral; avoid leaning forward excessively on the forward leg.
- Mirror box drill: practice lunges with a stable torso, watch knee alignment over the middle toe; ensure the trailing knee doesn’t cave in.

Sled Pull — Potential Improvement: 01:19, Focus during training: 19%

Why it matters: A strong posterior chain pull translates to more efficient hip extension and less energy leakage in the final segments.
Training plan:
- Weighted sled pulls with varied angles (sled push/pull combos) 2x/week; 6–8 sets of 20–30 seconds hard with 60–90 seconds rest.
- Hip hinge focus: Romanian deadlifts, kettlebell swings, and trap-bar deadlifts to strengthen the hinge pattern.
- Grip endurance work: dead hangs, farmer’s carry variations (thin/different grips) interlaced with pulls.
- Scapular stability drills to improve pulling efficiency: prone Y-T-I shoulder raises, band pull-aparts, scap push-ups.
Drills/technique:
- Anchor point on the floor: practice pulling the belt line back and up, not just pulling with the arms.
- Tempo pulls: 2-second pull, 2-second hold at top, 3-second release (textbook eccentric control).

Wall Balls — Potential Improvement: 01:09, Focus during training: 16%

Why it matters: Wall Balls combine squats with overhead movement; fatigue here impacts your next run and your roxzone timing.
Training plan:
- Power endurance sets: 4–5 rounds of 25 Wall Balls at moderate load with 60–90 seconds rest; focus on consistency of depth and hip drive.
- Breath control: pair Wall Balls with box breathing (inhale 4, exhale 4, during work intervals) to hold up on oxygen debt.
- Postural drills: overhead reach alignment and thoracic spine mobility (foam roller, thoracic extensions).
Drills/technique:
- Wall Ball cue: maintain a tall torso, not leaning forward; drive through hips, not just arms. Use a consistent tempo (e.g., 2:1 work-to-rest ratio).
- Container drill: practice dropping under the ball and finishing the rep with a controlled catch on the chest to protect the lower back and improve consistency.

Farmers Carry — Potential Improvement: 01:00, Focus during training: 14%

Why it matters: Grip and core endurance directly affect roxzone and time between stations. Efficiency here reduces fatigue for upcoming runs and stations.
Training plan:
- Grip-endurance cycles: timed carries, progressively heavier loads, 3–4 sets of 60–90 seconds.
- Core stabilization: suitcase carries, side planks, anti-rotation (Pallof press) to improve trunk integrity under load.
- Forearm conditioning: farmer carries with varied handles and tempos; include fat grip tools.

Ski Erg — Potential Improvement: 00:36, Focus during training: 8%

Why it matters: You’re already strong here; minor gains can shave off seconds across the race, especially when fatigue sets in late in the middle portion of the course.
Training plan:
- Technique refinement: 2x/week drill sessions focusing on leg drive, low back stability, and consistent breathing rhythm.
- Endurance intervals: 6–8 x 20–30 seconds hard with 30 seconds rest, gradually building power and endurance.
- Recovery protocols: scapular and thoracic spine mobility to maintain posture during longer rows.

Past Races — a useful benchmark for growth

(Sam Gregory): 01:23:02 — your time was 01:32 faster than this current result. Running splits were strong, but the sessions at the end (especially sandbag lunges and wall balls) were more explosive in the PRO field. This shows you have the raw speed to compete near the top, but endurance under fatigue needs more polishing.
(Sam Gregory, James Copperwait): 01:23:41 — 00:53 faster than the current result; your running legs were strong, but again a few station times (notably roxzone) cost you.
(Sam Gregory, Sanjay Mackintosh): 01:16:47 — 07:47 faster than current; you demonstrated excellent mid-late-run performance and many top-run segments, but sandbag lunges and roxzone again hungry for improvement.
(Sam Gregory, Sanjay Mackintosh): 01:14:13 — 10:21 faster than current; your running was again strong, but sandbag lunges and roxzone are the limiting factors for this specific course. Your last running legs were strong, showing your conditioning is in good shape.

Race Strategies (for next events)

Pacing plan: Maintain a controlled early running pace (target around your best running lap pace) while ensuring your first major non-running station (ski erg or sled push) doesn’t derail you. Use your faster-than-average running capability to bank time on the front end, but avoid large spikes in energy consumption that amplify the Roxzone later. Practically, aim for even splits on Running 1–Running 6, with a slightly tempered start on Running 1 to preserve the second half.
Roxzone optimization: Build a transitions protocol: breath control, grabbing/setting bags, foot placement, and a quick reset cadence. Practice rhythm in the gym with a stopwatch: 5–8 second zone reset windows that you repeatedly train to cut down in real events. Translate the habit into a race-day ritual: eyes forward, bag on hips, quick stance changes, minimal wasted motion.
Specific station strategies:
- Sandbag Lunges: use a deliberate 2-3 second descent and a strong, stable ascent; avoid knee caving; keep bag on shoulders with compact core engagement. Consider a micro-deload day to practice technique without loading fatigue.
- Sled Pull: ensure a strong hip hinge and chest up; load distribution should feel like your hamstrings and glutes are driving, not your arms. Sprint-based blocks with controlled tempo can build top-end speed on the pull.
- Wall Balls: maintain a consistent tempo; break the reps into small clusters to manage fatigue, especially after a long section. Hydration and breathing pattern optimization (exhale during the exertion) will help you keep form under fatigue.
- Farmers Carry: grip mechanics and posture matter—keep shoulders down and back, brace core, and maintain even breathing; if fatigue surges, switch to a shorter, more frequent step cadence to reduce energy cost.
- Ski Erg: keep leg drive consistent, reduce upper body fatigue, and maintain a relaxed grip; practice long, controlled lunges in conjunction with the erg to accelerate the transition times post-erg.
General race-day strategy: Start with a sustainable pace and rely on your running engine to set the tempo in the middle to late portions. Embrace a “negative-split” mindset for the second half of the race—start with a solid, sustainable pace and finish stronger, not slower. Your best running lap is a blueprint; translate that into consistent, controlled pacing across all running legs and a more efficient transition after the last run before Roxzone intense work.

Training Plan to Implement Over the Next 8–12 Weeks

Based on your current splits and identified weaknesses, here’s a practical, periodized plan to engineer the improvements flagged above. The plan balances strength, muscular endurance, skill work, and race-specific transitions. It’s designed as a weekly template that you can adapt to your schedule.

Weekly structure (12 weeks):
- 3x strength-focused sessions (Push/Pull/Legs with Hyrox-specific carry work)
- 2x skill/technique sessions (Sandbag Lunges, Wall Balls, Sled Pull technique, Roxzone practice)
- 2x conditioning sessions (hybrid running + station) to build running endurance under fatigue
- 1x active recovery day (mobility, form work, light cardio)
Phase 1 (Weeks 1–4): Build base strength and technique
- Strength days: 3x/week
  - Lower body focus: hip hinge (Romanian deadlifts 3x6–8), front squats or back squats 3x6–8, step-ups 3x10 per leg, glute bridges 3x12
  - Upper body: push/pull with trunk work (pull-ups/lat pull-downs 3x6–8, overhead press 3x6–8, rows 3x8)
  - Carry work: Farmers carry 3x60–90 seconds, sandbag carries and lunges 3x10 per side
- Skill days: 2x/week
  - Sandbag Lunges technique primitive with weight moderate; 4 sets of 8–10 reps per side
  - Wall Balls: 5 rounds of 25 reps, controlled pace
  - Sled Pull technique practice: 6–8 sets of 20–30 seconds intensity with full hip drive
- Conditioning: 2x/week
  - Tempo runs: 20–25 minutes continuous at a controlled but challenging pace
  - Hybrid: 2–3 rounds of 400m run + 6–8 station work with short transitions
- Recovery: focus on mobility, thoracic spine, ankle mobility, hip mobility; guided breathing
Phase 2 (Weeks 5–8): Build strength endurance and transition proficiency
- Increase load on main lifts by 5–10% while maintaining technique
- Sandbag lunges: 4x12 per side; add a carry immediately after each set
- Roxzone drills: 4–6 sets of 60 seconds of station-to-station practice with strict transition time targets (e.g., 8–12 seconds between stations)
- Conditioning: incline intervals (bike/tloor) 6–8 rounds of 1 min hard/1 min easy
Phase 3 (Weeks 9–12): Race-specific conditioning and peak taper
- Maintain strength base; further optimize technique for sandbag and wall balls
- Roxzone mastering: simulate race-day transitions under fatigue; 3–4 long sessions with full race routing
- Accuracy: refine running form—mid-race fuel strategy, breathing patterns during heavier station blocks
- Race-targets: aim at 1–2% faster transitions and keep the leg drive through the last running leg

Race Strategies: Practical Notes for Competition Day

Warm-up and start: A tight, controlled warm-up focusing on hip hinge and ankle mobility; begin with 10 minutes of light jog, 2–3 strides, and some light band work to prime the posterior chain.
Station sequencing mindset: Approach each station with intent to finish on your feet and ready for the next run. Visualize a 3- to 5-rep rhythm that you can repeat under fatigue (e.g., for Sandbag Lunges, think “two-step, breathe, two-step, breathe”).
Breathing strategy: Use nasal breather on easy segments and controlled exhale on exertion; maintain a steady rhythm to avoid early lactate spikes that slow transitions.
Roxzone reduction tactics: Pre-define the number of steps between station changes and rehearse that exact cadence in practice, so you can replicate it on race day without thinking about it.
Running plan: Keep a stable pace for Running 1–Running 4; avoid pushing too hard too early. You have a strong mid-race engine—let that engine take you through the middle portion and finish with a controlled aggressive last run if your legs allow.

Conclusion

Sam, you’ve already proven you’re a formidable HYROX competitor with a genuine runner’s engine. Your 32:22 total running time is a major asset, and your Ski Erg and Rowing show you can win the endurance battles when you’re fresh. The real gains lie in two areas: reducing Roxzone and bringing up your lower-body strength endurance for sandbag lunges, wall balls, and carries. The Sandbag Lunges are the clear bottleneck here — a 2:35 improvement target is ambitious but achievable with technique-first, load-tocused work, especially when paired with consistent transitions training. Your Sled Pull and Farmers Carry also show high potential for improvement by sharpening posterior-chain strength, grip endurance, and trunk stability under fatigue. With targeted work, you can convert your current runner profile into a more complete HYROX athlete who can run fast, lift strong, and transition with precision. And yes, you’ll be the one who leaves the roxzone in the dust. 💪

Keep in mind: your next relevant races include the Original Source HYROX London (2026), HYROX Youngstars London (2026), and HYROX Cardiff (2026). Those events give you a chance to apply these strategies in different course layouts and environments, reinforcing your technique under various stressors and distances. The work we’re laying out now will translate into faster transitions, more efficient heavy stations, and ultimately better race positioning.

“The only easy day was yesterday.” — David Goggins. Let’s make today the day you crush your last Roxzone and push into the top 1% of your division. And if you’re feeling the burn, remember: Hyrox isn’t about being the strongest today; it’s about being the strongest over the last 20 meters of each station. Stay hard, Sam. Let’s go get it. 🏆

Speaker Note: If you want, I can tailor a 6-week micro-cycle with exact sets, loads, and exact Roxzone drills you can implement in your gym sessions. Just say the word and I’ll lay it out step-by-step with weekly progressions.