Overall Performance:

Eoin, first off, congratulations on your performance at the 2025 New York Hyrox! Finishing in 1:18:47, you’ve placed 516 overall, which puts you in the top 27% of a competitive field of 1863 athletes. That’s no small feat! At just 16-24 years old, you also ranked 38th in your age group, which is the top 38% of 100 athletes. Clearly, you’ve got the drive and potential to go even further!

Now, let’s break down your performance. Your total running time of 40:22 is actually a minute and seven seconds slower than average for your finishing time, indicating that your background may lean more towards strength than running. Your pacing was a bit on the slower side in the early running segments, especially in Running 1, where you were 18 seconds off the average. This suggests that you may have started off a bit too conservatively, rather than hitting the gas right out of the gate. However, you did have a stellar best lap of 4:27 in Running 2, showing that you can crank up the speed when you need to.

Overall, you’ve got a solid foundation, but we need to work on that running speed and improve your transition times, or as I like to call it, your “roxzone” time. Remember, “You can’t hurt me” – so let’s push those limits!

Segments & Race Analysis:

Analyzing your race segments, it’s clear that while you have some strong moments, there are also areas that need work. You performed well in the Ski Erg with a time of 4:17, just 4 seconds under the average, but your Sled Push and Sled Pull times were notably off the mark, with you taking 1:49 (53 seconds slower than average) and 2:48 (1 minute and 40 seconds slower than average) respectively. This is where we need to focus on developing your strength and endurance.

Your Burpees Broad Jump was a mixed bag - while you were 1:03 slower than average, it still put you in the 60th percentile, showing you have the potential to perform well here with some tweaks. However, your Wall Balls and Roxzone times really stand out like a sore thumb, with 8:36 and 4:05 respectively. The Roxzone time indicates you might have spent a lot of time resting or transitioning, which is critical to address if you want to improve your overall performance.

Ultimately, there’s a clear path forward: increase your running speed, strengthen your transitions, and get those wall balls in check!

Segments to Improve:

Now, let’s dive into the segments where you can improve the most:

Wall Balls: Your time of 8:36 is a significant outlier. You have the potential to improve by 3:18, which accounts for 41% of your focus during training. To improve this segment, make sure to:
- Incorporate high-rep wall ball workouts into your routine, focusing on maintaining form while increasing your speed.
- Drill technique: Ensure you’re squatting deep enough and using your legs to propel the ball up, rather than just your arms.
- Perform wall ball intervals where you do a set number of reps followed by a short sprint to simulate race conditions.
Total Running: You can shave off 2:29 from your total running time, which should be 31% of your training focus. Here’s how you can enhance your running:
- Incorporate interval training to build speed; for instance, do 6x400m sprints with 2 mins rest.
- Endurance runs: Aim for one long run per week at a conversational pace to build a solid aerobic base.
- Analyze your pacing strategy; try starting with a slightly faster pace in the initial run segments to gauge your ability.
Burpees Broad Jump: With a potential improvement of 1:28, this segment should account for 18% of your focus. Here’s how to get there:
- Practice the burpee broad jump combo in a circuit format to get used to the transition.
- Focus on explosive power; add box jumps or squat jumps into your training routine.
- Implement time trials for this segment to track your progress over time.
Sandbag Lunges: You can improve this segment by 34 seconds, which is only 7% of your focus. Here’s what to do:
- Incorporate weighted lunges into your strength training routine to build more strength.
- Work on your form; ensure your knee doesn't go past your toes and maintain an upright torso.
- Practice transitioning from running speed into the lunges specifically, as this will mimic race conditions.

Race Strategies:

Let’s talk strategy. Here’s how you can approach your next race:

Pacing: Start your runs with a slightly faster pace than you did in New York. You want to feel challenged, not overwhelmed, but hold that pace through the first segments.
Transitions: Practice your transitions as if they’re part of the workout. Time yourself on moving from one exercise to the next, and aim to minimize downtime.
Breathing: Focus on your breathing throughout; it’s crucial during high-rep movements like wall balls and burpees. Inhale deeply before exerting effort, and exhale during the exertion.
Mental Toughness: Channel your inner Goggins! When it gets tough, remind yourself that discomfort is where you grow. “You’re not a coward; you’re a warrior!”

Conclusion:

Eoin, your performance at New York is just the beginning. With your drive and potential, I can see you moving up the ranks in your next races, especially with the right focus on your weaknesses. Your upcoming races in Toronto and Dallas present excellent opportunities for you to showcase your improvements. Remember, “You don’t stop when you’re tired; you stop when you’re done.”

Keep grinding, stay disciplined, and let’s turn these weaknesses into strengths! Train hard, race harder, and remember: it’s not about how fast you go; it’s about how far you’re willing to push yourself! 💪🏆

Looking forward to seeing you crush it! This is The Rox-Coach, signing off for now. Keep it up! 💥