The Rox-Coach here, breaking the limits with you. Daisy Thomas, you earned a Top 35% finish in Glasgow—solid work, and there’s clear fuel in the tank to push into the top third. Let’s break down what happened, why it happened, and exactly what to train to turn this into a podium-worthy performance. Think of this as your performance blueprint for HYROX Cardiff and London in 2026. Stay hungry. Stay hard.

Overall Performance:

Performance snapshot: Daisy finished 106th overall out of 299 in HYROX Glasgow, placing in the Top 35% with a total time of 1:20:29. In the Age Group 16-24, she sits 23rd, which is Top 58% of 39 in that group. This profile suggests a strong hybrid capability with a slight leaning toward strength segments, but a running time that lags the average for her finish time. Your roxzone (transitions) was a standout feature in this race, showing efficient shifts between drills, which is a critical lever in Hyrox where every second in transition compounds over 8 stations. 💪
Pacing and profile: The pacing looks like a conservative start with a strong finish-in-progress. Running times are where the headwinds appear. Running 1 was notably slower than average (+1:01), then you held your line in Running 2–4 with small positive deltas, and you finished strong on the later running segments. Your best running lap was 04:56, which is a strong anchor to build on. The overall running time (Total running time: 41:05) is +2:44 compared to average for your finish group, indicating the field you ran with manages more running density or a more running-oriented profile than you did in Glasgow. This hints at a hybrid-to-running balance that could tilt more toward running by increasing sustained tempo and race-specific run volume.
Sprint-to-strength balance: You posted fast numbers on the Sled Push (-00:27) and your Roxzone time (03:46) is notably strong versus many peers; however, the Sled Pull was markedly slower (-1:09) and Wall Balls were significantly slower (+0:57). The pattern shows a transition where you recover quickly between zones but need more efficiency in grip/upper-body endurance and dynamic power to move through the strength-run transitions with less time penalty. Wall Balls were a clear bottleneck—this is a high-impact, high-rep segment that sets the tone for the next running blocks if you don’t recover efficiently. 🏋️
Key strengths: - Transitions (Roxzone) are excellent, enabling you to convert strength outputs into running blocks with relatively little downtime. - Sled Push is a relative strength—your speed here is competitive and you can leverage this to gain time on longer front-loaded strength segments. - Consistency in the middle segments shows you can hold a rhythm, especially in Running 4–7 with tight variances around the average.
Primary opportunities: - Running continuity and pace, especially the initial run, to ensure you do not start too conservatively or you can later run to your potential without a cliff in the middle. - Wall Balls and Sled Pull are your two biggest time sinks per the splits; focusing on technique and muscular endurance here will yield the biggest single-race gains. - A targeted improvement in Ski Erg efficiency to shave a few seconds here and there compounds through the rest of the circuit given the cumulative nature of Hyrox transitions.
Overall impression: You’re a solid hybrid with a strong transition game and strength endurance. The main delta is running efficiency and wall-ball mechanics. With a hair more running-specific endurance and wall-ball efficiency, you’re looking at a top-20 finish in a field this size. And yes, you’ve got the grit—your roxzone is already a weapon; now let’s turn that into more time saved on the floor. “The only easy day was yesterday.”

Segments & Race Analysis:

General race flow: The splits show a deliberate start with a modest early damage. Running 1 was the laggard, but your legs settled quickly, and you held nearly even across Running 2–4. The sled/pull segments hit a rough patch, particularly Sled Pull, where you lost about a minute relative to the average for your finish time. Wall Balls and Running 8 (the final stretch) were comparatively costly, indicating fatigue and technique fatigue at high-rep, moderate-power outputs. Your Roxzone of 3:46 is notably efficient, suggesting your transitions are not the bottleneck; the workout is more about peak-output segments like Wall Balls and Ski Erg.
Running profile and pacing: The early-run delta (+1:01) signals a cautious opening. While you finished strongly in a few later runs, the first run set a higher baseline for the race clock. The “Total running time” 41:05 is slower than average for your finish group, reinforcing the notion that your running fitness relative to this field could be improved with targeted endurance and race-pace practice. The first few running segments indicate you could benefit from a controlled ramp to your target range, ensuring you don’t dip into energy debt before you reach the strength segments.
Strength and endurance balance: Your strongest station appears to be Sled Push, where you beat the average by 27 seconds. In contrast, Sled Pull and Wall Balls are the two segments with the largest time penalties, with Wall Balls accounting for almost a minute behind the pace. The divergence suggests improved leg drive with core and shoulder endurance (Wall Balls) and better hip hinge/line control on the pulling movements could unlock more speed here.
Roxzone and transitions: A 3:46 Roxzone time is efficient and a real asset. The pace between zones was smooth, enabling your running blocks to begin promptly without long recovery. In Hyrox, good transitions often compensate for slight weaknesses in raw split times, and you’ve shown you can capitalize on that. Use it as a foundation to push your running volume without sacrificing transitions. 💥
Past race context: Your 2025 results show a strong trajectory in some stations but also persistent weaknesses in Running 8, Wall Balls and Wall-based weaves (e.g., Wall Balls dominate the final cycles). Your 2025 Glasgow and 2025 London results indicate a broader pattern of early-run strength with mid-race pacing needs—this Glasgow performance confirms that the single biggest growth lever is sustained running efficiency and upper-body endurance to support wall-based exertions. The trajectory suggests a real opportunity to close gaps with focused, structured blocks.

Segments to Improve:

Below are the areas with the most potential for time gains, based on the provided “Potential Improvement” metrics and your race context. For each, you’ll find the concrete training plan, drills, and technique corrections. The focus percentages indicate how you should allocate training emphasis relative to your total Hyrox prep.

1) Run Total — Potential Improvement: 3:44 (From 41:05 to 37:21), Focus during training: 62%
- Root cause: Running time is your primary limiter relative to peers in the same finish-time bracket. Early running was notably slow, and total running time exceeds average; this suggests endurance and race-pace economy are the main bottlenecks, especially when fatigue accrues in the later running segments around Running 5–8.
- Training strategies:
  - Build a robust running base with Hyrox-specific tempo blocks: 2x/week tempo runs at 80–85% effort, gradually progressing to 35–40 minutes continuous pace at or near your target 5:00–5:15 per km range (adjust to your actual pace).
  - Incorporate race-pace intervals: 6–8 x 1 km at 4:50–5:10 per km with 90 seconds to 2 minutes rest, focusing on maintaining form and breathing rhythm under fatigue.
  - Hyrox-specific run-walk/run-with-exertion sets: 4 rounds of 1.2 km run + 0.6 km brisk walk + 1:00 rest; this simulates the fatigue pattern you’ll encounter between stations and trains you to maintain objective pace when lactate is rising.
  - Long-run conditioning: progressive long runs on weekends increasing up to 90–110 minutes at a conversation pace, emphasizing efficient foot strike, cadence (aim for 170–180 steps per minute), and horizontal force application.
- Drills & technique:
  - Cadence-focused drills: 6 x 400 m at target race pace with a 30-second recovery jog; monitor cadence with a metronome (aim 165–175+ spm).
  - Breathing patterns: nasal breathing for easy segments, controlled exhale with pursed lips during intense sections to manage lactate; practice this during tempo runs and hill repeats.
  - Soft-focus stride work: two sessions weekly of high-cadence strides (6–8 x 150 m) to reinforce economy and leg turnover without slamming fatigue.
  - Posture and arm-swing discipline: work with a coach or video to ensure relaxed shoulders, compact arm swing, and efficient trunk rotation during fatigue.
- Post-workout carryover: After each strength block (sled push/pull, wall balls), perform a 10–12 minute controlled run to train the ability to transition from strength output to running without a large energy dip.
2) Wall Balls — Potential Improvement: 1:21 (From 06:41 to 05:20), Focus during training: 22%
- Root cause: Wall Balls rely on full-body coordination, hip hinge, and explosive leg drive with ball placement. The current time indicates inefficiency in squat depth control, ball release timing, thoracic extension, and breath control under fatigue. High-rep wall ball cycles amplify any small inefficiency.
- Training strategies:
  - Wall Ball technique blocks: 3–4 rounds of 12–15 reps with a moderate ball (weight appropriate, commonly 6–8 kg for women in Hyrox). Emphasize consistent depth (hip crease below knee) and 2–3 inches above the target on release.
  - Explosive hip drive and breath control: 6 sets of 6 reps of fast squats with a ball, focusing on a quick exhale at ball release to keep core braced and reduce energy leaks.
  - Movement efficiency days: 3 sets of 20 wall balls with a 20–25 second rest, focusing on minimizing ground-time between reps and maintaining consistent wall height target.
  - Strength-endurance integration: 2x per week perform 3–4 rounds of a wall-ball ladder: 6, 8, 10 reps with controlled rest, building to a faster pace over weeks without sacrificing form.
- Drills & technique:
  - Wall-ball forms on a shorter target line to train depth and release consistency; progress to full height as technique stabilizes.
  - Core stability sequences: plate carries, pallof presses, and hollow-body holds for 3–4 sets of 30–60 seconds to stabilize the torso during wall-ball cycles.
  - Breathing patterns during high-rep cycles: practice a 2:1 work-to-breath cadence to reduce fatigue in the final reps.
- Compromised running scenarios: After wall-ball clusters, you’ll likely be fatigued; run-based transitions should be practiced in training: 4 x 1 km at 4:50–5:20 pace with a 60–90 second rest to practice staying smooth after a high-rep upper-body exertion.
3) Burpees Broad Jump (BBJ) — Potential Improvement: 0:29 (From 04:53 to 04:24), Focus during training: 8%
- Root cause: BBJ times expose the efficiency of the burpee–broad jump sequence and the transition from the floor to the jump. Time losses here often come from low chest-to-floor contact efficiency, wasted space on the floor, and a slower jump outward.
- Training strategies:
  - BBJ technique drills: 4–6 sets of 8–10 reps with an emphasis on minimizing ground contact and resetting posture quickly after each rep. Practice a two-step or a three-step approach to the broad jump to maximize distance while maintaining stability.
  - Burpee tempo work: 5 sets of 12 reps with controlled pace to train efficient transitions—focus on chest-to-floor clearance, explosive hip drive, and a quick, coordinated jump forward without losing posture.
  - Plyometric integration: 2 sessions weekly of plyometric exercises that reinforce hip extension and knee drive (box jumps, broad jumps, depth jumps) to translate into more explosive BBJ output.
- Drills & technique:
  - “Two-step” or “one-step” burpee approach drills with a soft landing pad to minimize wasted motion and chest contact with the floor.
  - Wall-to-BBJ sequence to train rapid transition from the ground to forward movement; aim to cut total transition time by at least 10–15 seconds across sessions.
- Compromised running scenarios: After BBJ cycles, the next running interval requires efficient turnover. Incorporate run reps immediately after BBJ to practice maintaining cadence and form under fatigue.
4) Ski Erg — Potential Improvement: 0:20 (From 04:59 to 04:39), Focus during training: 5%
- Root cause: Ski Erg requires efficient rhythm, posture, and tempo control across long rounds. A 20-second improvement is a reasonable target for mechanics and energy management; the current splits show room for more consistent technique under fatigue, particularly in the final push of the erg.
- Training strategies:
  - Technique drills: 4–6 sets of 2 minutes at a consistent stroke rate (90–100 rpm), focusing on a clean pull with a strong core and stable hips. Alternate double-pole with mix of arms-only to build endurance in a controlled manner.
  - Tempo intervals: 6 x 90–120 seconds at 90–95 rpm with 60 seconds rest; increase pace gradually to mimic race fatigue.
  - Efficiency blocks: practice a tight breath pattern (inhale for 2 seconds, exhale for 3–4 seconds) to maintain a steady pace with less oxygen debt.
- Drills & technique:
  - One-arm sprint-style bursts: 4 x 30 seconds each arm to reinforce symmetry and minimize drift when fatigued.
  - Postural cues: hips square, shoulders back, elbow drive from the trunk—not the arms alone—to improve efficiency in the final rounds.
- Compromised running scenarios: If you tire on Ski Erg, you want to keep a steady transition to Running 6 or Running 7. Train 3 sets of 2-minute Ski Erg blocks followed by 1–2 minutes of easy jog; practice staying relaxed while transitioning back to running with proper diaphragmatic breathing.

Race Strategies:

Open with controlled strength, not an all-out sprint: Your Running 1 being +1:01 off-average suggests a safe, controlled start but you likely lost time on the early pace. Set a pragmatic first-running target that allows you to accumulate running efficiency later. Use your strong Roxzone to time transitions perfectly, but ensure the first run is closer to your race-pace range.
Cap the wall-ball cycles: Given Wall Balls were a bottleneck, schedule the cycles around 60–90 seconds to maintain breathing control and keep a steady pace into the next run. Use technique work during warm-ups to ensure you don’t pay an extra time tax in the later rounds.
Maintain transition discipline: Your Roxzone is your advantage. Keep drills that shorten the time between each station by overlapping the end of one exertion with the start of the next. This will compound your finishing pace. Maintain a brisk, but controlled transition cadence (breathing, stance, and grip) to stay ahead of the fatigue curve. 💥
Running prioritization with a hybrid profile: If you want to shift toward faster overall running, implement a 10–12 week plan with 2–3 dedicated running blocks weekly, keeping one or two sessions that also keep your strength capacity high so your late-run can hold pace without losing form.
Race-day plan:
- Warm-up: 10–12 minutes including light jog, mobility work, and 4–6 short strides to prime fast-twitch elements without fatigue.
- Start controlled, target a 4:50–5:10 pace range on Running 1 and hold through Running 2–4, then allow a slight push on Running 5–7 if you feel strong.
- In the final segments, use efficient transitions and anchor into Wall Balls with proper technique to minimize fatigue impact on the last Run 6–8.

Conclusion:

Daisy, you’ve shown you’re a resilient, well-rounded HYROX athlete with clean transitions and a strong middle game. The clearest path to cracking the top 20 in your age group is to tighten your running economy and dial in Wall Ball efficiency, while maintaining the already-strong Roxzone. Your 2026 race calendar is stacked with opportunities that align with your strengths and growth areas: HYROX Cardiff (April 29, Cardiff, UK), HYROX London (March 24, Greater London, UK), and HYROX Youngstars London (March 28, Greater London, UK). Start by mapping a season-wide plan that locks in two dedicated running blocks per week, plus a targeted Wall Ball and Ski Erg micro-cycle. Your best performance is on the horizon—your grit is undeniable, your transitions are solid, and your work ethic is unshakable. Remember, “Discomfort is the currency of growth.” If you’re not uncomfortable, you’re not growing.

Motivational quotes to fuel your next phase:

"If you’re tired of starting over, stop giving up." — The Rox-Coach motto for this cycle.
"The only time success comes before work is in the dictionary." — The real-world truth for Hyrox.
“Stay hard, stay humble, stay moving.” 💪

Next Relevant Races for this athlete to talk about in the conclusion:

HYROX Cardiff, 2026-04-29, Cardiff, United Kingdom
HYROX London (Original Source HYROX London), 2026-03-24, Greater London, United Kingdom
HYROX YOUNGSTARS London, 2026-03-28, Greater London, United Kingdom

Past Races context (for perspective):

2025 Manchester (HYROX DOUBLES): 01:18:09 (Daisy with Caitlin Robb) — Daisy contributed a strong overall run and a competitive mix of stations; the performance was 2:20 faster than Glasgow 2026 result. Running 1: 04:19, Sled Push 1:40, Sandbag Lunges 02:40, Wall Balls 03:52, Roxzone 06:22, etc. This history shows Daisy’s capabilities in a high-stress relay format and the potential to translate some of those strengths into her solo HYROX events with targeted running improvements.
2025 Glasgow & 2025 London show a pattern of strong early-run results and mid-race fatigue in wall-based or upper-body segments—exactly the segments to sharpen for a podium. The 2025 Oslo/Stockholm results highlight a maintained endurance base with room to lower transition times and improve final sprint power in the last Run.

Signature wrap-up: You’ve got the talent, Daisy. Now lock in a targeted plan, trust the process, and attack the next race week by week. You’re not chasing perfect—you’re chasing improvement, one rep at a time. And if you ever doubt the pace, remember this: “Pain is temporary. Pride is forever.” 💪 Keep the fire burning and let’s race to the next podium.

The Rox-Coach signing off. Let’s go break some boundaries in Cardiff and London.