Overall Performance

Hey, athlete. I’m The Rox-Coach, your Hyrox performance mentor. You earned a solid, competitive result in Glasgow 2026, and there’s clear room to turn big potential into consistent podium-level performance. Let’s break down what went well, what pulled you back, and how to lock in gains over the next build cycle. Remember: this is a marathon, not a sprint—except in Hyrox, where a sprint between rigs feels like a sprint between stadiums. Stay sharp, stay relentless. “The only easy day was yesterday.” – stay gritty, Champ. 💪

, HYROX Men, Age Group 40-44, finished 930th overall (top 35% of 2630), and 128th in his age group (top 30% of 423). Time: 01:18:30. Total running time: 39:14, +0:45 compared to average in his finish group. Best running lap: 04:27. The splits show he’s well-rounded with a particular strength in transitions (Roxzone), but he’s carrying a modest running-time gap against the average for his finish group. This profile aligns with a hybrid athlete who can bite into the strength-intensive segments but needs to tighten his running economy and some mid-to-late-event metabolic endurance.

Key pacing and profile takeaways:

Pacing: Early segments set a solid base, but there’s a noticeable drop in running tempo around Running 3–Running 5, indicating fatigue accumulation or pacing drift in the middle miles of the race. Your best lap sits around 4:27–4:29, but the mid-to-late running blocks (Running 3–Running 5) stretch toward the upper end of your capability. This points to a need for improved running durability and better energy management across the 6–8 km running blocks between the heavy sets.
Strength vs. running balance: Your total running time (39:14) is slower than the average for your finish grouping, suggesting you’re more hybrid than pure runner. Your strength segments (Sled Push, Sled Pull, Rowing, Farmers Carry) are solid but not dominating. You’ll gain most by pushing running durability while maintaining your strength assets.
Transition (Roxzone): Roxzone at 04:03 is notably efficient relative to the average, indicating excellent transitions between stations. You’re not “over-stalling” at rigs; you’re capitalizing on the quick recovery you need to deliver on the next piece. This is a real strength to build on as you push the cap on running blocks.
Weak links to target for improvements: The plan below focuses on the five segments identified as offering the most room for gains, with a sensible weight of training focus behind each.

Bottom line: You’re a strong hybrid with excellent transitions, capable of closing gaps on the running blocks if you sharpen the running economy and mid-race stamina. The coming cycles should aim to nudge your running total from “good enough” toward “very good,” while preserving the strength and efficiency you already demonstrate in transitions and power moves.

Segments & Race Analysis

General race landscape: The data shows you entered Glasgow in a balanced manner, with racing economy leaning toward strength work. Your best assets lie in the fast, efficient transitions (Roxzone) and your sled/power sections (sled push/pull, rower, farmers carry) where you can leverage raw strength and lactate tolerance to carve out an advantage. However, your running splits across Running 3–Running 5 indicate a need for more controlled mid-race pacing and a stronger ability to sustain near-max running pace after high-load segments.
Segment-by-segment snapshot (contextual):
- Running 1: 04:22
- Ski Erg: 04:17
- Running 2: 04:27
- Sled Push: 02:42
- Running 3: 04:54
- Sled Pull: 03:48
- Running 4: 04:51
- Burpees Broad Jump: 06:10
- Running 5: 05:05
- Rowing: 04:49
- Running 6: 04:57
- Farmers Carry: 02:12
- Running 7: 04:53
- Sandbag Lunges: 05:28
- Running 8: 05:47
- Wall Balls: 05:52
- Roxzone: 04:03
Strength vs. endurance balance: The mix shows you’re retaining a strong muscle endurance base and can handle multiple heavy segments back-to-back. Your slower running blocks in the middle of the race and the longer time in sandbag lunges and wall balls indicate the need for targeted conditioning in mid-distance endurance and movement economy under fatigue.

Segments to Improve

Below are focused improvement plans for the segments with the highest potential impact, using the “Potential Improvement” figures you provided. For each, I give the targeted training focus, drills, and form cues. The percentage values indicate the portion of your overall improvement focus to allocate in training cycles. The plan is designed to be practical in a 12–16 week window leading into Cardiff HYROX and London HYROX events.

1) Run Total — Potential Improvement: 01:54 (From 39:14 to 37:20). Focus during training: 31%.

What this means: The total running time is your primary limiter to raise overall standings. A 1:54 improvement would move you closer to top-tier running efficiency within a mixed-event format. Improving your running endurance and running-specific economy, not just “more miles,” will be key.
Training strategies:
- Structured running plan with Hyrox-specific cadence and distance: 3–4 running sessions per week, including a combination of endurance, tempo, and interval work that mimic the Hyrox running legs (2–4 x 1.2–2.0 km runs with short walk-breaks to simulate transitions).
- Progression in volume + pace: Start with 4–6 weeks of base endurance (zone 2–3) focusing on consistent splits around 4:50–5:15/km for longer blocks, then introduce tempo blocks at 4:25–4:40/km and short faster intervals (6–8 x 400–600 m at 4:05–4:15/km with 60–90 s jog recovery).
- Run-to-strength transitions: Train running immediately into a strength element (e.g., 1k run, then 60–90 s march into sled push, then 1k run back) to replicate Hyrox fatigue patterns and improve transition efficiency under fatigue.
- Hill and incline work: Once a base is built, add hill reps (6–10 x 30–60 s uphill at a strong effort) to improve leg power, stride rate, and stride length adaptation under fatigue.
- Technique and economy: Weekly running technique session focusing on cadence, foot strike, torque control, and arm swing. Use video feedback to keep efficient mechanics and reduce energy leakage at pace.
Drills & form:
- High-knee drills, A-skips, and butt-kicks for gait efficiency.
- Cadence drills with a metronome set to 170–180 steps per minute for a few minutes, then integrate with short tempo efforts.
- Run technique focus: shorter ground contact time, slight forward lean from the ankles, core braced for stability.

2) Burpees Broad Jump (BBJ) — Potential Improvement: 01:44 (From 06:10 to 04:26). Focus during training: 29%.

What this means: BBJ is a notorious limiter in Hyrox for many athletes; your improvement potential here is high because it’s highly technique- and explosivity-dependent. Reducing BBJ time by nearly 1:40 can yield large gains in overall score, especially if it maintains form under fatigue.
Training strategies:
- Explosive power development: Plyometric work (depth drops to box jump, countermovement jump to box, broad jump series) 2–3×/week for 6–8 weeks.
- BBJ-specific form work: Practice with a focus on the two phases—burpee movement (push-up, jump to feet) and the broad jump-out. Use a reduced range for fatigue simulations and a full range for peak performance. Record time splits for each portion to optimize transitions and identify time sinks.
- Tempo to max-effort blocks: Add “BBJ micro-sets” where you perform 5–8 reps at moderate pace, then 2–3 near-max reps, repeated for 4–6 rounds with short rest. This builds rate of force production and metabolic tolerance without going anaerobic-for-too-long.
- Breathing and rhythm cues: Exhale as you push off to jump; reset posture quickly between reps to minimize wasted motion.
Drills & form:
- Box-jump progressions (20–30 cm box gradually increasing height) to build explosive hip extension and landing control.
- Burpee-to-stand drill with a fast, controlled push-up tempo; practice avoiding sagging hips and losing tight core postures.
- Broad jump technique drills with a consistent hip extension line and a forward drive to minimize wasted horizontal distance after the push-up.

3) Sandbag Lunges — Potential Improvement: 01:06 (From 05:28 to 04:22). Focus during training: 18%.

What this means: The sandbag lunges are showing a fatigue-limited block; improving lunge durability and bag stability will directly impact your mid-to-late-race running tolerance, and your overall lunge performance in multiple rounds.
Training strategies:
- Unilateral leg strength and endurance: 2–3 sessions weekly focusing on Bulgarian split squats, reverse lunges, and walking lunges with sandbag on shoulders or held tight to the chest. Use heavy loads with controlled tempo (2–3 s down, 1–2 s hold, 1–2 s up) to drive glute and quadriceps endurance without compromising form.
- Sandbag stability and carry combinations: Practice sandbag carries with the lunge fatigue concept — perform 8–12 lunges, then carry the bag for 20–40 m, then return to lunges. This simulates fatigue management and test-tolerance of the core during a lunge block.
- Core and hip control: Robusto core work (anti-rotation with a sandbag, Pallof presses, farmer carry variations) to maintain upright torso during lunges under load.
Drills & form:
- Hip hinge control with sandbag, ensuring the pelvis stays stable through descent and ascent.
- Knee tracking cues: knee tracks over the middle of the foot; avoid collapsing in on the stance leg during lunge.
- Stride length optimization: short to moderate step length during fatigue blocks to maintain balance and reduce knee load.

4) Wall Balls — Potential Improvement: 00:24 (From 05:52 to 05:28). Focus during training: 6%.

What this means: Wall Balls are a higher-volume, high-oxygen-demand segment; shaving 24 seconds here may come from improved technique and pacing, which reduces energy leakage and improves target accuracy under fatigue.
Training strategies:
- Technique-focused sessions: lower rep sets with emphasis on squat depth, ball trajectory, and consistent catch to minimize wasted time.
- Metabolic conditioning with Wall Balls: short, sharp cycles (5–8 rounds of 20–25 wall balls with 15–20 s rest) to elevate power endurance and pacing speed in the 9–10 ft target zone on the ball.
- Pacing cues and breathing: practice breathing cycles aligned with squat depth and ball catch, ensuring sustainable oxygen intake during the rapid transition between reps.
Drills & form:
- Box-to-wall-ball drill with progressive loading to refine rhythm and reduce air time between movements.
- Wall-ball target accuracy drills using a light ball for control, then progressive load for power.

5) Farmers Carry — Potential Improvement: 00:22 (From 02:12 to 01:50). Focus during training: 6%.

What this means: Farmers Carry is a strong indicator of grip, core, and hip stability. A small improvement here yields a ripple effect on fatigue tolerance, posture, and push/pull transitions in later segments.
Training strategies:
- Grip-specific conditioning: heavy farmer carries with varying distances, grip rotations, and implements (trap bar holds, suitcase carries) to build grip endurance and forearm strength.
- Core + hip stability: anti-rotation carries, suitcase carries, and sled-pull variations that emphasize core bracing and upright posture under load.
- Technique and form: ensure an upright torso, neutral spine, shoulders stable, and minimal lateral sway during carries. Build tolerance for negative fatigue by performing longer carry blocks with short rests.
Drills & form:
- Alternating carries with a partner or stopwatch to simulate pace changes and maintain form over distance.
- Forearm flexor strengthening circuits and grip endurance drills (dead hangs, plate pinches, farmers carries with heavy weights).

Other notes to consider for future events:

Roxzone integrity: You posted a strong Roxzone (transition time) with a favorable difference vs average. Maintain that foundation, but don’t let it lure you into letting the running legs slip—keep a plan that preserves your transitions while elevating running blocks.
Running vs. strength balance: With a 39:14 total running time and your current strength blocks, you’re positioned as a hybrid athlete who should lean into more running endurance long-term while preserving explosive strength capacity. The plan above leans into this by layering endurance runs with carry/strength blocks that mimic the competition’s fatigue profile.

Race Strategies

Pacing discipline: Avoid an early “let’s go” tempo that drains you by Running 3. Start steady, aim for even splits in the first two running blocks, and let the strong segments be your accelerators in the later legs (Running 5–Running 8) when you’re fresher from stronger rigs. Setting a target pace window around 4:28–4:45 per km for the initial 6–8 km can yield more consistent late-run performance.
Energy management throughout the stations: Your Roxzone shows you’re efficient between rigs. Keep that momentum by using micro-rest strategies at the core of transitions (active breathing, quick core brace, light shake-out) rather than stopping to “recover.” This keeps your legs primed for the next heavy block.
Legs-to-pace test: During Training, characterize your “heavy block fatigue point” and plan to survive it with controlled breathing and core engagement. If you can hold your BPM around 150–160 through early heavy segments, you’ll save enough energy to sprint the last two segments closer to your best running pace.
Equipment and technique drills: Focus on technique cues for each station—sled push/pull, wall balls, sandbag lunges—and practice drill sequences that mimic race day order to minimize cognitive load and errors under fatigue.

Conclusion

Thomas, you’ve demonstrated a strong hybrid profile with a standout transition game and solid strength segments. Your 2026 Glasgow result shows you’re maturing into a consistent top-30% performer in your age group, with real upside in the running sections and a handful of key stations. The biggest gains lie in your running total and the efficiency of certain weighted movements (BBJ, sandbag lunges) that ripple into your entire race. Implementing the targeted training blocks above will help you shave roughly 1:40–2:00 off your running total and pull a comfortable extra minute or two from BBJ, lunges, and wall balls. You don’t need magic—just a disciplined plan, precise technique, and relentless execution.

Next relevant races to map your progression and keep you hungry:

HYROX Cardiff — 29 April 2026, Cardiff, United Kingdom
Original Source HYROX London — 24 March 2026, Greater London, United Kingdom
HYROX Youngstars London — 28 March 2026, Greater London, United Kingdom

Practical plan to meet the Cardiff target:

Phase 1 (Weeks 1–4): Build a running base with 4 runs/week (2 easy, 1 tempo, 1 interval) plus 2 strength days focusing on BBJ technique, sandbag lunges, and farmers carry. Introduce short transition drills after the running blocks.
Phase 2 (Weeks 5–8): Increase running intensity and volume; two sections of tempo runs, progress to 6–8 x 400–600 m intervals with reduced recovery. Add hybrid workouts: run 1–2 km, then 1 set of sled push/pull, run 1 km, then 2–3 wall-ball rounds. Keep Roxzone practice in every run session.
Phase 3 (Weeks 9–12): Peak hypertrophy and conditioning with longer runs (6–8 km) at a controlled pace plus race-specific sessions: 2–3 BBJ blocks with progressive loads; sandbag lunges and wall balls under fatigue; full-length farmers carry blocks with mixed distances. Taper in final week with light technical work, transition rehearsal, and full race-day warm-up protocol.

Motivational notes and light humor to keep you sharp: Hyrox isn’t about chasing ego; it’s about controlled, relentless progress. “If you’re going through hell, keep going.” (David Goggins would nod approvingly.) And the joking one-liner you know: “Hyrox isn’t a spa day; it’s a sprint through a gym that forgot to close.” Keep the smile, but stay ferocious. 💥

With the plan above, you’ll be dialing in your running efficiency while keeping your standout transitions and strength blocks in peak form. You’ve got the grit; now couple it with precise, structured progression, and the clock will reflect your hard work.

Again, I’m The Rox-Coach—your guide to turning raw capability into race-day execution. Stay focused. Stay disciplined. Stay hungry. You’ve got this, Thomas. 🏆