The Rox-Coach here, dialing in with a full performance debrief on Ewan Craig’s HYROX Glasgow 2026 showing. You’ve got a runner’s engine with a solid hybrid chassis, and a few key friction points that, when sharpened, can turn you from “consistent” to “dominant” in your age group. Let’s break it down, line by line, and lay out the exact drills, tempos, and coaching cues to unlock your next notch. And yes, I’ll keep the humor light, the coaching sharp, and the mindset brutal when it needs to be.

Overall Performance

Ewan Craig, HYROX Men 45-49, Glasgow 2026 — Time: 2:25:07, Overall Rank 2625 of 2630 (Top 99%), Age Group Rank 228 of 229 (Top 99%). In pure endurance terms, you’re very much a “runner with heavy hands”—your total running time is 1:05:52, which is 3 minutes 18 seconds faster than average for your finish group. That’s a strong signal you’re built for running endurance and continuous locomotion in the HYROX format. Your best running lap sits around 7:15, and you’ve shown consistent run splits across later segments (Running 2, 3, 4 in the 7:15–7:51 range). In short: you’re a hybrid athlete with a runner lean, not a pure strength monster. Your roxzone (transition/between-exercise time) is 10:49, which is 2:53 faster than average—excellent transitions, indicating you’re moving between stations with intent and not letting the clock slip on rest or resets. 💪

Strengths: - Running profile: you finish strong on the run, with most running segments near or better than average for your cohort. - Transitions: your roxzone shows you recover and move efficiently, minimizing wasted time between segments. - Overall stamina: the ability to push through a heavy second half (e.g., Wall Balls, Rowing, Sandbag Lunges) signals resilient cardio and mental grit.

Areas for growth: - Power-to-weight in high-force segments: Sled Push and Sled Pull show strong times, but relative percentile rankings (78% for Sled Push, 75% for Sled Pull) suggest you’re relatively efficient but could gain more in those raw strength events, especially when fatigued. - High-volume, awkward-load segments: Burpees Broad Jump (BBJ) and Wall Balls are the main chokepoints, where your time lags relative to peers are notable (BBJ +5:02 vs average; Wall Balls +2:45). This indicates technique fatigue or inefficiency under fatigue, and an opportunity to optimize motor patterns and production rate in these stations.

Overall pacing takeaway: You started Running 1 at a 6:50 pace, which is 31 seconds slower than average, then you clamped in and delivered sub-1:10 per remaining running blocks. That shows some initial conservative pacing that allowed you to bank strength for later segments. Your early phase didn’t crater you, but there’s room to unlock a more even, aggressive opening that still leaves you with a strong finish if you carry a slightly higher tempo into the first two stations. The top-end speed and endurance are there; the next upgrade is converting strength stations into miles per hour without sacrificing your run cadence or technical efficiency.

In terms of maturity in the age group, your results indicate a strong base with clear upside potential in the stations that demand explosive, repeated power and technique under fatigue. A strategic shift toward controlled yet powerful transitions and improved station technique will push you into the top tier of your group in future races.

Quote to carry: “Discipline is the bridge between goals and results.” You’re disciplined; now tighten the bridge at your weakest points and push those gaps closed. Stay hard. 💥

Segments & Race Analysis

General race layout: You’ve demonstrated a runner-first profile with efficient Roxzone times, and your split analysis confirms both strengths and bottlenecks in power-based segments. Here’s a concise read of how your segments played relative to the competition in your finish time and division:

Running 1: 06:50 (+0:31 vs average) — You opened a touch slower than the average for your cohort, but this is a common and acceptable approach when you plan to dominate later sections. You’re in the ~96th percentile here, which means your technique and pacing are solid though the opening does not set you up for an Olympic start. Your strategy is workable, but you can look to shave early seconds with a slightly more assertive start while preserving form and breathing rhythm.
Ski Erg: 05:11 (-0:04) — Efficient and near ideal. You’re likely using a balanced drive, keeping the back straight and breath under control. This is a minor win; keep your technique tight here so you can convert fatigue resistance into ground speed later.
Running 2: 07:15 (-0:13) — Strong second block, showing you’ve regained momentum with quick turnover and good pace consistency. You’re climbing back to form after a cautious start.
Sled Push: 03:36 (-1:28) — Good time, but the percentile is 78% here, indicating your efficiency relative to peers could improve under fatigue. You may benefit from improved hip drive and angle optimization to maximize load transfer with less fatigue in the arms and torso.
Running 3: 07:51 (-0:30) — Solid mid-race mountain; you’re maintaining quality running times in fatigue, which is a sign of your cardiovascular base and economy under load.
Sled Pull: 05:55 (-2:27) — Again, strong performance, but a 75% percentile suggests you could optimize pulling mechanics (hip hinge, scapular retraction, and breath control) to sustain power into later sets.
Running 4: 07:48 (-0:37) — Stable, consistent leg turnover with speed endurance in reserve; you’re finishing mid-race segments with good form and pace consistency.
Burpees Broad Jump: 15:20 (+5:02) — This is the primary bottleneck. The +5:02 indicates a significant loss vs average, and the 100th percentile ranking implies you’re the slowest in this station among peers at your finish time. This is the biggest lever for improvement because BBJ is a station that compounds fatigue quickly and has a big ripple effect on the following running blocks.
Running 5: 08:43 (-0:31) — You rebound well here, keeping pace with the majority of your peers.
Rowing: 05:51 (-0:12) — Solid, near-average rowing time with high reliability; your technique here is likely clean and efficient, which is critical for surfacing energy later in the race.
Running 6: 08:16 (-0:31) — Strong closing run segment; your sustainability through the final running block is a big positive sign for your overall endurance profile.
Farmers Carry: 02:35 (-0:44) — Solid, but proximity to average shows room to optimize grip endurance and carry mechanics, particularly in fatigued states.
Running 7: 08:20 (-0:35) — Again, you’re delivering a stable final run block with good cadence and leg drive.
Sandbag Lunges: 13:38 (+3:37) — A clear lag. The +3:37 indicates you’re losing significant time here; the high load on the core, hips, and legs compounds fatigue for the remaining segments. You’re in the top percentile for this station, but the time is marking a major bottleneck in the late middle of the race.
Running 8: 10:52 (-1:02) — Your worst segment on the day in terms of time, but as a running block it reflects the cumulative fatigue from the load series; you still delivered competitive pace here, but there’s a drop-off relative to peers.
Wall Balls: 16:25 (+2:45) — Another major choke point, especially given its high Payoff. An additional +2:45 indicates fatigue and inefficiency that compounds late in the race; a stronger finish would require improvements at this station as well as in the last running blocks.
Roxzone: 10:49 (-2:53) — Excellent transition performance; you’re a quick disassembler of the mental load and effective put-back into the next segment. This is a bright spot and will help you stay efficient on longer events.

Primary takeaway from the splits: your running blocks are strong, with a noticeable drop-off in the power-station segments (BBJ, Sandbag Lunges, Wall Balls). Your transitions are good, but your time spent in the heavy-load stations drags you back into the pack in the later stages. Improving efficiency in those heavy, high-fatigue segments will yield the biggest single gain in your overall time, given your runner profile and roxzone strengths.

Segments to Improve

Below are the four segments with the highest potential impact, the rationale for improvement, and a concrete plan you can implement in the next 8–12 weeks. For each, you’ll see a “Potential Improvement” target, a suggested focus percentage for training, and a detailed drill/tempo plan. Where relevant, I’ve included post-exercise adaptation considerations if you’re planning to run after these drills.

Run Total — Potential Improvement: 07:55 (From 1:05:52 to 57:57). Focus during training: 32%
- Rationale: Your total running time is already ahead of average, confirming your runner profile. However, with 7:55 potential gain, you can push into a more aggressive but sustainable opening and sustain high-quality running with less fatigue into the late stations. This is the fastest route to shaving off 1–2 minutes per race, especially given the heavy stations later on.
- Training strategies:
  - Tempo runs: 1x weekly 25–40 minute tempo at 75–85% of max effort, focusing on consistent cadence and controlled breathing. Include 4–6 x 2-minute surges at goal race pace with 1-minute easy jog between surges to simulate HYROX bursts.
  - Threshold intervals: 4–6 x 3–5 minutes at tempo pace with 90 seconds rest; aim to hold form and smooth running mechanics under fatigue.
  - Pace-Maintenance Drills: do “negative splits” on 2-mile tempos—start slightly slower, finish the second mile 5–10 seconds per 100m faster. Train your brain to stay in the game under fatigue.
- Supplementary work: 2x weekly short hill sprints (8–12 x 15–20 seconds uphill with walk-down recoveries) to improve leg power generation for late-race running and to keep turnover high when fatigued.
- Technical focus: maintain upright torso, small but rhythmic arm swing; keep landing under hips to preserve cadence and minimize lateral energy loss. Practice running with sandbag on shoulders or hands to adapt to real Hyrox fatigue patterns, since fatigue early in the run affects later stations.
Burpees Broad Jump (BBJ) — Potential Improvement: 06:19 (From 15:20 to 9:01). Focus during training: 26%
- Rationale: BBJ is your biggest lag and has cascading effects on the subsequent running blocks. Every second saved here compounds into the run splits and reduces cumulative fatigue. Target an efficient, repeatable BBJ rhythm with faster bar/ground contact and a consistent jump distance.
- Training strategies:
  - BBJ technique drills: practice standard burpees with a controlled push-up to chest contact, then a rapid hip hinge and explosive jump onto a 6–12 inch target (or a low box). Focus on eliminating wasted motion: no exaggerated pause at the floor, keep hips engaged, drive through the heels, and land softly with a quick reset for the next rep.
  - Split-focused intervals: 6–8 rounds of 40 seconds high-quality BBJ with 20 seconds rest. Maintain technique under fatigue and progressively reduce rest time as form holds.
  - Tempo BBJ sequences: 3–4 sets of 10 reps focusing on speed and efficiency of transition between burpee and broad jump; ensure you’re not sacrificing depth for speed.
- Technique and form corrections: ensure your hands are placed optimally to reduce shoulder/elbow strain, and drive off the toes rather than pushing primarily with arms. Work on a minimal but effective hinge and quick hip extension to maximize jump distance without sacrificing control.
Sandbag Lunges — Potential Improvement: 05:17 (From 13:38 to 08:21). Focus during training: 21%
- Rationale: This is the second most impactful segment after BBJ. The lunges with a sandbag put a heavy load on hips, glutes, and core; your time suggests fatigue, and the load magnifies fatigue as you approach the end of the cycle.
- Training strategies:
  - Sandbag carry-to-lunge work: practice alternating sandbag lunges with carries (front rack or shoulder carry) to simulate the fatigue distribution of HYROX, focusing on a stable torso and controlled breathing. Start with light bag (or even a water-filled bag) to practice form and gradually increase weight.
  - Tempo lunge sequences: 4 rounds of 16–20 alternating lunges with light weight, focusing on a short, powerful stride and a stable torso. Include micro-pauses to simulate control during fatigue while maintaining form.
  - Core and hip stability: introduce bands and light plates for anti-rotation and hip ab/adduction exercises (cable/pallof press, side planks with hip dips) to improve stability during lunges under load.
- Form cues: keep the spine neutral, chest upright, and hips square; avoid knee collapse inward; practice stepping back into the lunge to reduce knee torque and protect the joint under load. If you feel a drop in form with fatigue, adjust the bag weight downward and focus on crisp technique first.
Wall Balls — Potential Improvement: 04:32 (From 16:25 to 11:53). Focus during training: 18%
- Rationale: Wall Balls are a classic fatigue driver in HYROX, and your time indicates significant energy expenditure and technique breakdown late in the effort. Improving efficiency and power here will carry into the final run blocks.
- Training strategies:
  - Wall Ball technique blocks: 6–8 rounds of 25–30 seconds on, 15 seconds off, focusing on hip-driven ball release and consistent depth of squats. Emphasize controlled breathing (exhale on exertion) and a consistent rhythm for each rep, not one-late heavy last reps only.
  - Breath-work integrated sets: practice 3–4 sets of wall balls with a 2-3 breath pattern (e.g., two quick breaths, one longer exhale) to maintain oxygenation and avoid fatigue-driven form breakdown.
  - Power-to-endurance progression: start with lighter weight (e.g., 14–18 lb ball) for 6–8 sets of 15 reps; gradually increase weight while reducing rest to replicate race fatigue and practice technique under heavier load.
- Posture cues: maintain upright torso, ensure hips drive the ball and that the ball meets the target with energy transfer from hips to arms; avoid turning the body away from the target; keep feet stable and avoid excessive leaning forward.

Other notes: - The roxzone remains a strong asset; keep fine-tuning transitions to avoid even the slightest wasted seconds. - Your “running total” performance suggests you should continue building multi-plan synergy between endurance running and strength stations. Your plan should remain runner-forward but with heavy emphasis on efficient power production during the heavy stations and technique consistency under fatigue.

Race Strategies

In-race application to improve your overall time and maintain your runner strong profile:

Opening pace: Target a slightly faster but controlled opening Run 1, aiming to break into the 6:40–6:50 range if you can sustain it through Running 1 while staying relaxed and in controlled breathing. The early slow start is a valid approach, but a marginally faster start could set you up to maintain momentum without sacrificing form.
Station technique optimization: Establish a consistent per-station blueprint. For BBJ, lock the rhythm in the first 8–12 reps and then execute faster changes. For Sandbag Lunges, practice step patterns that minimize hip rotation; keep your torso upright and control your weight distribution. For Wall Balls, build a power-explosion pattern with consistent hip drive and an even tempo—avoid short bursts that amplify fatigue late in the round.
Breathing patterns: Use diaphragmatic breathing in the easier segments and shift to 2:1 or 3:2 breathing patterns during heavy stations. The right breathing strategy helps you maintain form in the run blocks following heavy stations, particularly after Sandbag Lunges and Wall Balls.
Transition discipline: Although roxzone is a strength, you can shave more time by pre-briefing equipment changes and mentally rehearsing the next move during the current exertion (e.g., plan grip and stance for Sandbag Lunges while doing the BBJ). The more you preprocess transitions, the less cognitive load you carry in the moment.
Hydration and fueling: HYROX is long, and you’ll be processing a lot of calories from sweat and fatigue. Practice a hydration and fueling cadence during training to avoid energy depletion or stomach upset during late stations.
Fatigue management: The plan to push in Running 5–7 must consider fatigue from walls and sandbags; schedule micro-tires to allow a quick recovery or “reset” after the heavy segments so you can maintain a strong running cadence in the final blocks.

Conclusion

Ewan, you’re a runner-first HYROX athlete with a solid foundation and real tactical strength in transitions. Your best overall asset is your running economy and the ability to keep a steady pace through the middle of the event; that’s a big advantage. The clear improvement targets lie in speed and efficiency at the heavy-weight stations where fatigue compounds quickly: BBJ, Sandbag Lunges, and Wall Balls. By elevating your technique and power output in those stations, you’ll see a meaningful drop in overall time and a competitive shift in your age group standings. The goal isn’t to become a pure strength athlete, but to optimize the synergy—the exact sweet spot HYROX rewards in hybrid athletes like you. Next up on the calendar: you’re in the mix heading toward HYROX Cardiff (April 29, 2026), HYROX Rotterdam (April 15, 2026), and HYROX London YoungStars (March 28, 2026). Cardiff and Rotterdam will test your ability to convert training gains into race-day execution against deep fields; London YoungStars could provide a platform to test speed and technique under a lighter field with a different pacing profile. Plan micro-cycles that peak your heavy-station power at time windows that align with those events. The road to Cardiff should emphasize the BBJ, Sandbag Lunges, and Wall Balls improvements while maintaining your running economy. The Rotterdam course will reward your transitions and roxzone efficiency, so keep your transition drills sharp. And London YoungStars will be your test bed for speed under fatigue, with an emphasis on new station efficiency and recovery inside the race. Stay adaptable, stay relentless, and stay hungry for the next session.

Motivational note: “Pain is temporary. Pride is forever.” You’ve got the engine; now you’ll add the torque. As you push into the next block, remember: you’re training to be your best self on race day, not just in practice. And if you’re ever tempted to skip a drill: think of the burpee as a test of your willpower—beat it, don’t let it beat you. You’ve got this.

Joke to keep things light: If Hyrox is a test of your fitness, consider the sandbag as the final boss—just don’t have a save point named “Reset.” You’re working through the boss fight one rep at a time. 💪

Next Races (for planning and progression)

Important upcoming events for ongoing progression and strategy refinement:

HYROX Cardiff — 29 April 2026, Cardiff, United Kingdom
HYROX YOUNGSTARS London — 28 March 2026, Greater London, United Kingdom
HYROX Rotterdam — 15 April 2026, Rotterdam, Netherlands

Action items for the coming block: - Implement BBJ and Wall Ball focused sessions with progressive loads. - Schedule 2x weekly running with strength finisher sessions focused on hip hinge and trunk stability after runs. - Include 8–12 week plyometric and agility modules to boost explosive power on station transitions. - Maintain roxzone optimization with transition-specific drills embedded in every training week.

Final coach note: You’ve got the resilience and running base; now couple that with precise, technically sound strength work and you’ll turn those “near-misses” into podium pushes. If you want a quick reality check: the time you claw back in BBJ and Wall Balls often correlates to a 1–2 minute swing on race day in HYROX. Stay disciplined, stay methodical, and trust the process. The path to your next personal best is built with small, repeatable improvements. Let’s get after it. The Rox-Coach signing off. 💪💥🏆