Overall Performance:

What a solid showing from Ryan Tan and Bryan Foo in Bangkok. You two delivered a balanced, resilient performance with clear strengths in the run-heavy portions and robust capability across the strength stations. The race profile suggests a hybrid athlete with a runner bias, but the data also highlights clear gaps that, when addressed, can convert into podium-level consistency. You finished 703rd overall (Top 46% of 1501), and 226th in the 30-34 age group (Top 50% of 445). That’s a respectable result, especially given the field’s depth in doubles, but there’s undeniable room to push into higher brackets with targeted work. 💪

pacing snapshot: - Total running time sits at 45:31, which is faster than average for your finish grouping, signaling a strong running baseline and a “hybrid” profile that leans toward speed endurance. However, the roxzone (transitions) clocked 10:00, which is well above average (+1:52). That’s the area where energy carryover and efficiency can add non-trivial gains. The habit of sprints between zones is where you can claw back several minutes in future races. The best running lap sits at 04:36, showing you have that strong finishing kick when you’re already warmed and well-paced. The early split (Running 1) at 9:22 was markedly behind average for this finish-time cohort, indicating an overly cautious or sub-optimal start that cost you tempo out of the gates. Addressing this misstep can unlock a lot of momentum in the middle segments. The Ski Erg and Sled work show the most immediate upside; you’re good, but you’re leaving time on the table in those sections. And let’s be real—the roxzone can feel like a grudge match with gravity; fix it, and gravity loses a little power. 🧰

Two athletes, two voices, one mission. Ryan Tan and Bryan Foo, you’ve built a strong platform. The race data says you’re ready to push into the upper-middle and even upper echelons with targeted tweaks. This isn’t a critique; it’s a blueprint to convert your natural running strength into a more complete Hyrox package.

Segments & Race Analysis:

Running:
- Running 1 was notably slower than the cohort average (+4:03). This hints at either starting too conservatively or not fully leveraging the first transition to find rhythm. It’s common to get caught in the “surface grind” of early legs when your energy systems are trying to settle. The good news: you rebound well, and your later runs (especially Running 6 and 7) show strong pacing (4:41 and 4:36 respectively).
- Total running time is a strength—45:31—indicating you are comfortable at pace and can sustain effort across multiple legs. Yet several mid-to-late runs (Running 5 and Running 8) still lag behind the average by over a minute in each, suggesting there’s a window to bring more consistency across all running segments and avoid the big dips in the mid races.
- Best lap 04:36 confirms capability to surge and close, but you’ll want to translate that sustainable push into consistent every-run performance, not just the late push.
Ski Erg:
- Time of 04:52 is your current reference; the improvement target of -00:40 (to 04:12) would move the needle meaningfully given your overall time. This is the top improvement lever (43% focus suggested).
- Technique, pacing, and grip energy on the Ski Erg will yield the biggest dividends. You’re capable of a more explosive stroke rate while preserving grip; you should emphasize a strong leg-drive transfer and an efficient catch to reduce wasted motion.
Sled Push:
- Current 2:19 with +0:21 vs average (91st percentile). A 00:20 improvement would put you into a more favorable range and reduce fatigue entering later stations. This is a higher-than-average demand movement; strong hip extension and a stable core are critical.
- Technique cues: keep chest up, drive with hips and legs, avoid over-rotating the torso, and maintain a consistent stride/push rhythm. Short, powerful pushes with controlled rest can teach you to manage fatigue more effectively in the later sets.
Sled Pull:
- Current 4:11, +0:29 vs average (87th percentile). The 00:29 improvement target (to 3:42) will shave meaningful time, especially on the back half where pulls are taxing on grip and posterior chain endurance.
- Key focus: hip hinge, knee stabilization, and maintaining an efficient, tall posture through the pull; think glutes-to-bar rather than arms-to-bar. Include towing technique drills and resisted hip hinge work to prevent late-drift fatigue.
Roxzone (transitions):
- 10:00 total in Roxzone, +1:52 vs average. This is the area your team can control with precise, quick transitions and minimum non-essential movement between stations. It’s where your “hybrid” identity either falters or shines. A 1:52 improvement is incredibly doable with disciplined, repeated transition practice and a race-day plan that minimizes decision fatigue.
Other stations (Rowing, Burpees Broad Jump, Wall Balls, Farmers Carry, Sandbag Lunges):
- Rowing (04:46, +0:02) and Wall Balls (04:13, -0:36) show parity with the field. These can be maintained with short, sharp interval work and technique refinements.
- Burpees Broad Jump (3:29, -0:10) and Farmers Carry (1:45, -0:03) are solid, but your roxzone will benefit from more seamless movement between burpees and loaded carries to maintain speed without creating energy debt.

Segments to Improve:

Ski Erg — Improvement plan: 0:40 target
- Specific Training Focus: 43% of your cycle must be devoted here. Prioritize technical efficiency and power with aerobic endurance.
- Drills & Exercises:
  - 8x500m Ski Erg intervals at 90-95% with 60s rest. Focus on catching with a strong leg-drive and minimal upper-body wobble. Emphasize leg-driven compression rather than pure arm pull.
  - Technique blocks: 3 sets of 2 minutes focusing on a 2-second period of catch, then explosive drive, then glide. Keep elbows tucked, shoulders down, core braced.
  - Grip endurance: holds with a towel around the handle while maintaining technique (3x40s) to reduce grip failure late in the erg work.
  - Pace control: train to hit consistent splits across sets rather than fading. Use a tempo pace early on to prevent a steep drop in the final minutes.
- Form corrections:
  - Keep a neutral spine; avoid over-leaning or twisting. Engage abs and glutes to maintain posture.
  - Hit sequence: catch, drive, recover. The drive should be leg-dominant; arms are the steering mechanism, not the power source.
  - Breathing: exhale on the drive, inhale on the recovery to maintain oxygen delivery and reduce lactate bite.
Sled Push — Improvement plan: 0:20 target
- Training Focus: 21% of allocation; develop hip extension power and postural control under load.
- Drills & Exercises:
  - Push-pull pyramid: 6x20m push at 60%, 4x20m push at 75%, 2x20m push at 90%, with 60s rest; focus on speed without losing form.
  - Tempo push sets: 3x30s at 85-90% with 60s rest; aim for consistent splits and minimal drift in pace.
  - Strength base: 2x/week back squat/DB split squats emphasizing upright torso and strong hip drive; incorporate sled attachments for target use of leg drive early in the push.
  - Transition drills: mini-walks to initiate the sled from the bottom of the push; practice quick resets on cadence changes.
- Sled Pull — Improvement plan: 0:29 target
  - Training Focus: 31% of focus; maximize hip hinge power and posterior-chain endurance under load.
  - Drills & Exercises:
    - FWD drag variations: heavy drag (60-70% of max) for 2x30m, with focus on maintaining a neutral spine and powerful hip extension. 4 sets with 90s rest.
    - Rope-assisted pulls: anchor rope to a fixed point; perform 3x30m pulls emphasizing full hip hinge extension and scapular stabilization.
    - Band-resisted hip hinge circuits: 3x12 hip hinge movements with bands, focusing on glute engagement and hinge mechanics to support the sled pull.
    - Plyometrics for posterior chain: 3x8 box hip hinges to build quick hip drive and energy transfer from the legs to the upper body for pulling.
- Roxzone (Transitions) — Improvement plan: reduce by ~1:52
  - Training Focus: 0-20% of weekly volume aimed specifically at transitions, with short runs between stations and minimal idle time.
  - Drills & Exercises:
    - Station-to-station simulation: 6-8 rounds in a single brick session with the actual hyrox equipment (or substitutes) to mimic gear changes and movement patterns.
    - Tempo roxzone blocks: practice 60-second treadmill run-to-station transitions with a fixed kit, record split times between segments, target consistent 8-12 seconds transitions for light kit and up to 20 seconds for heavier gear. Use a stopwatch to enforce discipline.
    - Breathing and focus: teach a 4-2 breathing split (inhale 4 steps, exhale 2) during transitions to maintain oxygen delivery and mental calm under fatigue.
    - Pacing and decision-making practice: rehearse a "plan A/B" for stations, with a micro-second decision tree of where to push, when to recover, and how to stay in rhythm.
- Early Running Pace — Improvement plan: improve start consistency
  - Run practice: 2x/week, including 1x tempo run and 1x interval session to stabilize early pace without exploding energy stores.
  - Pacing strategy: aim for an even split around 5:15-5:45 per run leg for the early segments; gradually increase to 4:45-5:15 for mid-to-late runs as you trust the pace.
  - Turnover and form: hero drills to improve efficiency (high-cadence light-run strides, mid-foot landing drills, and strong glute engagement to avoid early fatigue).
Race Strategies:
- Open with controlled but not conservaive pace. The first run needs to be a sustainable tempo—not a sprint start that drains you by the second station. Your best runs show you can accelerate later; use that as a blueprint rather than chasing big early numbers.
- Energy allocation: Balance the energy across Ski Erg, sled segments, and running so that transitions don’t become energy sinks. If you plan a strong Ski Erg, follow with a controlled push into sleds to maintain momentum and minimize fatigue spikes in the back half.
- Roxzone discipline: Treat transitions as a tactical station; practice a 2-3-1-2 transition cadence (move, reset, re-engage, perform) to trim minutes across the course. The psychology of transitions is as important as the physical action; a binary mindset (“go now or lose time”) will save precious seconds.
- Technique checks: Use video feedback during training on each station to refine posture and mechanics, especially for Ski Erg, Sled Push, and Sled Pull. A small improvement in technique can yield big time savings across dozens of reps in a Hyrox course.
Conclusion:

Keep grinding, champions. The data shows you’re on the right trajectory—but the finish line is closer than you think if you tighten some knots in the rope. Your Total Running Time being strong shows you’re a natural runner with the engine to front-load the race. The real opportunities live in the non-running segments and transitions, where a few focused weeks can convert potential into podium-ready performance. 💥

Next steps should be anchored around a two-phase plan: phase one (8 weeks) stabilizes Ski Erg and Sled mechanics, and phase two (4 weeks) stacks in more race-specific transition work and running strength. Your team’s trajectory is positive, and with disciplined execution, you will see consistent improvements across all stations and a smoother Roxzone. Stay hard. Put in the work you’d demand from your worst day to your best day. “Only you can decide how far you’ll go; the rest is just a plan.”

Next Relevant Races to Consider
- AIA HYROX Singapore — 2026-04-03, Singapore
- Cigna Healthcare HYROX Hong Kong — 2026-05-08
- AirAsia HYROX Jakarta — 2026-06-27
For Ryan Tan and Bryan Foo, these events are a natural progression to test the plan after Bangkok. The goal is to sharpen the Ski Erg, Pull/Push, and Roxzone across the next two to three fixtures, with a stable run cadence and improved mid-race surges. If you stay on track, Bangkok 2026 can be a launching pad to consistent top-200 finishes and potentially higher within your age group.

Motivation quotes to keep you pushing: - “Stay hard.” – David Goggins - “Discipline equals freedom.” – Jocko Willink - “The pain you embrace today becomes your strength tomorrow.”

Remember: Train the weak links, exploit the strong ones, and master the transition—because Hyrox isn’t just a test of raw strength; it’s a test of who can move fastest from one station to the next with eyes on the clock. Your roxzone is a battleground; conquer it, and the course becomes a lot more forgiving. The Rox-Coach signs off: keep grinding, stay humble, and let the pace tell the truth. You’ve got this, Ryan and Bryan. Let’s turn that 1:24:57 into a string of sub-85-minute races. 🏆

The Rox-Coach

Overall Performance:

Segments & Race Analysis:

Segments to Improve:

Race Strategies:

Conclusion:

Next Relevant Races to Consider