Overall Performance

Hey Toby, The Rox-Coach here. You earned a solid top-10% finish in Glasgow, stacking up 248th overall out of 2,630 athletes and 37th in your age group (16-24). That places you in a strong hybrid profile: you’re clearly comfortable on the run, you showed good endurance and transition efficiency, and you’ve got the grit to push through tough sets. Your Total running time sits right at the average for your finish group, which tells me you’re not just a “runner who picked Hyrox up” or a pure strength athlete trying not to die on the runs—you’re in the hybrid sweet spot. You’re not chasing a single-pace strategy; you’re racing the mix of efforts Hyrox demands, and that’s a real strength.

pacing wise, the data shows you started with a modest pace on Running 1 (4:12), then anchored into a steady rhythm (Running 2 at 4:00, Running 3 at 4:10, Running 4 at 4:11). In plain talk: you didn’t sprint out of the gates, you found rhythm early and kept it. That’s smart—Hyrox rewards a controlled start that doesn’t crater the legs for the back-half grind. Your best running lap (4:00) is a clear sign you’ve got the engine when you’re fresh and you’re able to tap into a strong leg turnover after the heavier zones. The standout weakness isn’t your lungs or your speed on the run per se; it’s a few specific stations where technique and grip/strength are letting you down a touch. And with a roxzone of 3:26, which is notably faster than average between zones, your transitions are a real asset and you’re not wasting time resetting between efforts. In short: you’re a runner-hybrid with excellent transitions—your next step is to optimize the power stations that are dragging you down and sustain the run pace through the late-ride of the course. 💪

Age group and context matter here: Toby, in the 16-24 group, you’re competing against a large field. Your AG placement (Top 13%) is solid, and your overall rank inside a global field of thousands demonstrates you’ve got the athletic base to rise. The next steps are tactical: lock down the weaker stations, improve the lifting/navigation sequence, and dial in race-specific tempo and transitions. A little humor to keep you honest: Hyrox isn’t a shopping list—you don’t check off “one more set,” you stack up the total work, then stay in the fight. Stay ruthless, stay consistent, and keep grinding—as Goggins would say: “Stay hard.” Jocko would add: “Discipline equals freedom”—and your discipline in the gym and on the course will free up more speed on race day. 🏆

Segments & Race Analysis

General race shape: You held a steady pace across the early running segments, with Running 1 your only noticeable departure from an even split trend. Your running times show a strong baseline (overall running time equal to average), indicating you’re a capable runner who can match field pace when fresh. The bigger variance comes downstream in the later station work, especially in the pulling/boxing blocks and the mid-late wall-ball/rowing sequences. Your Roxzone is excellent—very short and efficient transitions—meaning you’re converting workouts into real race speed rather than watching time slip away between zones.
Best segments: Running 2 (4:00) is the standout in terms of consistency; that lap sits exactly near target on your profile and demonstrates strong second-wind pacing. The fact your best running lap is 4:00 also tells me you’ve got the push-into-sub-4:00 range inside you when you’re fresh and confident with form. The top-tier roxzone performance supports this rhythm: you’re not leaking time in transitions, which is a big competitive advantage in Hyrox’s stroke-and-mow-down rhythm.
Stations where time escaped you:
- Sled Pull: 3:20, which is -00:28 vs average and ranks 4th percentile. This is a clear opportunity area. Grip, posterior chain strength, and technique (blade position, hip hinge, shoulder reach) are likely limiting your efficiency here.
- Wall Balls: 5:44, +00:46 vs average, 30th percentile. This is a bruiser in Hyrox’s mid-point and often reveals a mix of shoulder endurance, squat/hinge mechanics, and breathing control under fatigue.
- Rowing: 4:49, +00:23 vs average, 47th percentile. This suggests you’re working hard but not elegantly—technique and pacing on the erg (catch, stroke rate, damper setting feel) could be optimizing your power output here without burning you out.
- Sandbag Lunges: 4:16, +00:21 vs average, 21st percentile. The lunge station often exposes hip/knee stability and core endurance; this is another chunk to improve for consistent local power transfer and posture.
- Farmers Carry: 2:09, +00:24 vs average, 51st percentile. While not a disaster, you’re showing room to increase grip endurance and core bracing under load for longer carries.
- Burpees Broad Jump (BBJ): 3:56, +00:02, 13th percentile. You’re close to average here, but a small gain in distance and efficient reset could shave more time in this movement and the late running blocks.
Total running time vs station focus: With Total running time exactly at the average, you have a runner-oriented metabolic profile balanced by strong capacity to shift into heavier strength blocks. This aligns with a hybrid athlete who can run well but must boost the strength-oriented segments to reduce losses in the sled pull, wall balls, and rowing. The “Roxzone” advantage suggests you’re efficient with transitions, so the plan should focus on optimizing the weight-bearing segments and maintaining a strong run cadence immediately after them.

Segments to Improve

Focus for Improvement Plan (prioritized):

Run Total - Potential Improvement: 1:29, from 33:46 to 32:17; Focus during training: 23%
Wall Balls - Potential Improvement: 1:24, from 05:44 to 04:20; Focus during training: 22%
Sandbag Lunges - Potential Improvement: 0:45, from 04:16 to 03:31; Focus during training: 12%
Sled Push - Potential Improvement: 0:38, from 02:38 to 02:00; Focus during training: 10%
Farmers Carry - Potential Improvement: 0:37, from 02:09 to 01:32; Focus during training: 9%
Burpees Broad Jump (BBJ) - Potential Improvement: 0:33, from 03:56 to 03:23; Focus during training: 8%
Rowing - Potential Improvement: 0:31, from 04:49 to 04:18; Focus during training: 8%

Detailed action plan for each targeted area:

1) Run Total — Upgrade running through Hyrox-specific endurance + transitions

Why it matters: Running is the engine; improving the total running time directly lowers your overall time and improves your ability to maintain pace after heavy stations.
Training strategies:
- Hyrox-focused tempo blocks: 2 x 20-minute tempo runs per week at 75-85% effort with 5-minute recovers, focusing on maintaining cadence under fatigue after a station exit.
- Interval ladder sessions: 6 x 400m at 95-105% with 90 seconds rest, building toward a 6-8 x 500m at a controlled pace with short recoveries to simulate repeated rounds in Hyrox runs between zones.
- Pace control and negative split practice: Run one of the mid-length runs with a controlled start (e.g., first 2 km 5–10 seconds slower than goal pace) and finish with a strong last 1–2 km.
- Transition-fused runs: practice an extra 15–20 seconds of light jog immediately after a sled push or wall ball, to emulate real race transitions and sustain tempo through the finish.
Strength & mobility synergy: Combine with single-leg work (bulgarian split squats, step-ups) to improve stability and protect running form after fatigue.
Season plan integration: 8-week block with 2 running-focused blocks, tapering into a few Hyrox-specific run + station combos in the final two weeks before Cardiff/Rotterdam/Youngstars London.

2) Wall Balls — Build endurance, movement efficiency, and breathing control

Why it matters: Wall balls are a power-endurance station; lags here often cascade to finish-line fatigue and slower transitions into the last runs.
Training strategies:
- Pace-prescribed wall ball sets: 5 sets of 20 reps at a moderate pace with 30 seconds rest; progress to 6 x 25 with the same rest and added tempo emphasis on keeping a tall torso and consistent depth.
- Technique block: 10–15 minutes of wall-ball technique work weekly—focus on dropping hips, explosive triple extension, and a controlled catch, with moderate cadence to prevent early fatigue.
- Breathing pattern drills: Inhale on the eccentric (down) portion, exhale as you drive through the wall, to avoid gasping mid-stroke.
- Grip and forearm endurance: incorporate farmer carries and farmer-deloaded carries (lighter weight) on off days to simulate grip endurance in high-rep wall-ball sets.
Race integration: On race week, practice a 5–6 set sequence of wall balls with short transitions to mimic Hyrox flow; aim to shave 1:00–1:30 across the wall-ball block over multiple sessions.

3) Sandbag Lunges — Improve unilateral leg strength and trunk stability

Why it matters: Lunges stress the hips in a dynamic single-leg pattern, which is critical for maintaining balance on subsequent runs and after carries.
Training strategies:
- Weighted sandbag lunges ramps: 3–4 sets of 12-16 lunges per leg with moderate load; progress from static reverse lunges to walking lunges with sandbag to simulate stable carry while moving forward.
- Tempo lunges with pauses: 4 sets of 12 lunges per leg with 2-second pause at the bottom; focus on knee alignment and chest up posture during the movement.
- Core integration: add a hollow-body hold or anti-rotation drill between sets to reinforce trunk stability under load.
Race integration: After sled/pull work, perform a short lunge/sandbag sequence to reproduce the fatigue pattern and practice maintaining form into the next run.

4) Sled Push — Maximize power transfer and push efficiency

Why it matters: A efficient sled push sets up the later works and protects the run; you lost more time here than any other station according to the data.
Training strategies:
- Progressive sled push cycles: 6 x 20–30 meters with increasing resistance, focusing on explosive start, consistent hip hinge, and tight core; alternate 1–2 heavier sets with 2 lighter, fast sets to train both strength and speed.
- Technique breakdown: video your push with cues like “hips back, chest up, bar close to body” to maximize forward drive and reduce wasted energy on the legs.
- Grip and forearm endurance: short sets of farmers carries or harness pulls to mimic grip fatigue that can influence sled control.
Race integration: Simulate a Hyrox-like push cluster in training weeks: few heavy pushes followed by fast transitions into the next run to train rhythm and minimize time lost between moves.

5) Farmers Carry — Elevate grip endurance and upright posture under load

Why it matters: This station taxes grip and core. Improving here reduces time spent re-securing loads and helps you reset faster for the next run.
Training strategies:
- Heavy carries with short rests: 4–5 rounds of 60–90 seconds carries with 60 seconds rest, gradually increasing load as you progress.
- Grip variation: use mixed grips, fat gripz or slower tempo walks to build grip endurance over longer intervals with stable posture.
- Core stabilization: anti-rotation holds and farmer carry-to-press sequences to ensure you stay upright and tight through the carry and into the next run.
Race integration: Include carries after heavy stations in training to replicate the post-push fatigue and maintain posture into the upcoming run.

6) Burpees Broad Jump (BBJ) — Increase efficiency and distance control

Why it matters: BBJ is a big transition moment; minor improvements here translate to real race time saves, especially late on the course.
Training strategies:
- BBJ technique drills: 6–8 sets of 6–8 reps focusing on a quick, controlled jump with accurate distance measurement; no energy wasted on long resets.
- Distance and rhythm: practice a consistent jump distance with a rapid reset in under 2 seconds; combine with short jog to the next station to emulate race flow.
- Power development: box jumps and broad jumps with a light load to build explosive hip drive and landing control.
Race integration: Short, fast BBJ sequences during training weeks to improve neuromuscular efficiency and reduce time per station in the late course.

7) Rowing — Optimize technique, pacing, and catch stability

Why it matters: Rowing is both a load and a technique station; your time indicates you’re working hard, but there is room to improve efficiency to convert that effort into speed without accelerating fatigue.
Training strategies:
- Technique blitz: 2 x weekly 8–12 minutes at a controlled pace focusing on catch positioning, back angle, and leg-drive sequencing; keep the damper set moderate to avoid early fatigue.
- Power strokes with rhythm: intervals that emphasize power (15–20 seconds) followed by 60–90 seconds easy pace to train the transition between heavy and lighter work.
- Post-erg transitions: practice rowing, then immediately stepping into a run; track recoveries to ensure you don’t lose 10–15 seconds per station in fatigue windows.
Race integration: Practice 2–3 longer erg efforts with short runs between to mimic Hyrox demands and help your legs stay fresher for the next run after rowing.

Race Strategies

Pacing and order of operations: Your early running pace was solid; keep Running 2 as a steady anchor and aim to conserve more energy for the mid-to-late stations that typically cost you the most (sled pull, wall balls, row). Plan to exit each heavy station with a controlled but aggressive drive into the next run to minimize the drop between zones. The data show you kept transitions tight—keep that as your core. A practical race strategy is to “stick to the target paces” for each station, then allowed yourself to surge slightly on your strongest lap after gripping fatigue is lower.
Nutrition and breathing: For long runtimes, practice consistent breathing patterns (inhale through nose, exhale through mouth) during the work blocks and transitions; the aim is to avoid oxygen debt in the heavier stations and preserve your speed in the final runs.
Transitions > Tactics: Your roxzone is already strong (fast transitions). Maintain that tempo by rehearsing a 15-second post-station buffer that doesn’t slip into “rest” but keeps you going with a light jog into the next movement. Consider a micro-ritual at each exit (brace, sip, reset posture) to safe-guard your technique under fatigue.
Stress management: Use a quick mental reset between station blocks—cue phrases or a 2-count breathing pattern that keeps you calm and focused on the task ahead; a short, sharp focus can prevent a drop in form when fatigue rises.

Conclusion

Bottom line, Toby: you’re already performing at a high hybrid level with exceptional transitions. Your running ability places you in a strong runner-hybrid category, and your wall-ball, sandbag, and rowing–based stations show room for improvement that would push you into the upper quartiles of your field. The biggest gains come from turning the sled pull, wall balls, and rowing into more efficient, economy-based efforts—this would cascade into improved overall time and a more even race rhythm. Your progress since Turin (Jan 2026) is a good indicator you’ve got the baseline to accelerate quickly with targeted work and race-specific practice. The data you’ve provided shows a clear path forward: focus on the weaker stations, keep the roxzone razor-sharp, and lean into the running blocks that are your strength to maximize your overall pacing on race day.

Next up: you’ve got Cardiff (HYROX Cardiff, 2026-04-29), London Youngstars HYROX (2026-03-28), and Rotterdam (2026-04-15). These events are excellent testing grounds to implement the plan above and quantify improvements. Cardiff is a classic pipeline to build confidence with a similar UK-stadium feel; Youngstars London will be a great gauge for your development against a younger field; Rotterdam will push your endurance and station technique on a continental level. Use these races to measure your progress, refine your transitions, and push your station times closer to your running baseline. As you push into these races, remember: stay disciplined, stay relentless, and stay focused on the plan. A few motivational reminders to keep you locked in:

“The only easy day was yesterday.”—Goggins energy for those hard gym days that build unbreakable grit.
“Discipline equals freedom.”—Jocko Willink heads-up for the regime that yields race-day autonomy.
“When you think you’re done, you’re only at 40% of your capacity.”—stay in the grind, Toby; push past the limit you think you have.

Coach's note: You’re in a prime position to convert the progress into podium-level performances with a targeted, station-specific strength-improvement block and consistent Hyrox-specific running. The following 8–12 week framework is designed to optimize your performance at Cardiff, London Youngstars, and Rotterdam, while leveraging your natural strengths to keep you progressing in the AG standings.

Next Steps & Recommendations

Begin an 8–12 week cycle focusing on segmented improvement: sled pull, wall balls, row, sandbag lunges, farmers carry, BBJ, and total running synergy. Use the plan above as the spine of your weekly program, with two dedicated session days for running and four for station work, cycling through microcycles that ramp volume and intensity.
Keep the roxzone tight with a 2–3 minute daily transition drill block between stations during training. Time your exits with a 10–15 second run to the next station to strengthen that rhythm.
Track progress using weekly re-tests: small “race-simulation” sessions where you replicate one Hyrox cycle (2–3 stations plus a run) at goal pacing. Compare to baseline to ensure you’re trending in the right direction.
Injury prevention: integrate hip hinge work (glute bridges, hip thrusts, deadlifts with proper form) and thoracic mobility to sustain upright posture during sled/push sessions; ensure your core remains solid through long blocks of work.

As you prepare for Glasgow’s successor races and beyond, remember: every rep, every second, every transition adds up. You’ve got the baseline speed, you’ve got the rhythm, you just need to tighten the weak links and push your training into the zone where Hyrox becomes a game of precision and pace rather than pure effort. You’ve got this, Toby. Stay hard, stay focused, and let the data drive your next progress wave. 💪

Final note: The data you supplied shows a strong overall package with a few clear targeted gains. Your next races to consider for continued growth are HYROX Cardiff (2026-04-29, Cardiff, UK), HYROX YOUNGSTARS London (2026-03-28, Greater London, UK), and HYROX Rotterdam (2026-04-15, Rotterdam, Netherlands). Use these events to validate your progress and lock in rhythm prior to the major season push. And when things get tough, remember David Goggins’ mantra: “Where you are is not who you are capable of becoming.” You’re capable of more—let’s go get it. The Rox-Coach signs off. 🏆