The Rox-Coach here, at your side to turn your HYROX game from solid to savage. You’ve got a strong base, Brian, and Dublin showed some clear gears spinning—let’s tighten them up and flip the switch for Cardiff and beyond. Remember: comfort zones are where dreams go to retire. Stay hard, stay hungry. 💪

Overall Performance

Profile and pacing: Brian Kennedy from Ireland delivered an overall time of 01:39:03, ranking 1026th overall (top 58% of 1760). The mix of running and strength segments shows a hybrid profile with a clear leaning toward strength segments, but not enough to fully overpower running demands. The Total running time of 50:36 is +3:16 compared to average, signaling that, relative to peers with the same finish time, his running volume is under the benchmark for this finish group. In other words: the running blocks aren’t the issue in isolation—they’re adequate in some places, but the overall running load and transition efficiency aren’t delivering consistently at the pace needed for higher clusters within his finish group.
Strength vs running balance: Several segments demonstrate strong capability on the metabolic strength side (e.g., Running 3 and Running 5 were notably efficient relative to average, with +1:48 deltas but high percentile ranks indicating efficient execution in those specific blocks). However, the Roxzone (transitions) time of 6:22 sits at -2:30 vs average (37th percentile), highlighting a critical bottleneck: transitions and the zone-between-exercise management are costing you time. This is a classic “hybrid athlete trap”: you carry momentum into tougher workouts but pay a price in transitions where strength work fatigue bleeds into the next block.
Key weaknesses and opportunities: A glaring weakness is the Sled Pull, with a 2:57 split and -2:54 vs average, ranking at 1st percentile. That indicates a major bottleneck in pulling strength, technique under fatigue, or grip/hip hinge mechanics. The next most impactful bottlenecks across this race were the Burpees Broad Jump (BBJ) at 8:59 (+2:18 vs average, 94th percentile) and Wall Balls at 9:19 (+0:57, 83rd percentile). While BBJ is a high-skill, high-workload segment, its time is a notable drag on overall performance. The strongest performing blocks (median runs around Running 3 and Running 5) show you can sprint and clear work with good turnover when you’re in rhythm, which is a foundation to build from.
Past performance context: In 2023 Dublin, you were 8:53 slower overall than the current result, with a weaker overall pace pattern. In Berlin 2024 you produced a 01:21:46—over 17 minutes faster than Dublin 2024—demonstrating strong capability to surge when you lock into rhythm and pace. The contrast suggests you’re capable of sub-1:20 with an optimized race plan, provided you clean up transitions and anchor your running blocks. The plan is to blend the late-race tempo with crisp transitions and targeted strength work for the sled/push/pull arenas.

Segments & Race Analysis

Running blocks: Running 3 (07:43) and Running 5 (07:58) show you can lift your pace when fatigue is modest and you’re in rhythm. Those segments were top performers (96th and 95th percentile respectively). Your early Running 1 (03:36) was faster than some averages, but it’s a risk if it depletes energy too early. Overall, your Total running time is a limiter; you show the potential for strong run blocks, but you must consolidate consistency and pace distribution across all running segments.
Strength stations: Sled Pull is a major bottleneck. A 2:57 split with a 1st percentile shows technique or conditioning needs immediate attention. BBJ and Wall Balls are also tempo-intensive and fatigue-sensitive; they’re doable but require cleaner technique and more efficient transitions. Sled Push is not far behind in variability (2:31 with -0:53 vs average, 26th percentile) but is comparatively less damaging than the Pull. Balance is possible, but it will demand targeted strength and technique under fatigue.
Roxzone (transitions): 6:22 time spent in between zones, 37th percentile, indicates you’re giving your economy away in the transitions. Improving transitions is not just “faster,” it’s about minimizing energy leaks and preserving pace for the next station. This is your high-leverage area because even small improvements ripple into nearly every running block that follows.
Running total vs other segments: With Total running time slower than average, you’d classify as more of a strength-hybrid with room to grow into a more running-focused profile. If you want to press higher in the field, lean into running conditioning, tempo work, and efficient rhythm between stations rather than relying on strength blocks alone.

Segments to Improve

Below is a focused plan for the segments with the greatest potential impact, following the provided Improvement Plan. Each item includes rationale, drills, and a concrete weekly structure. For best results, blend these into a 12- to 16-week cycle leading into the next HYROX events.

Run Total - Potential Improvement: 04:24 | Focus during training: 49%

Rationale: The total running time is your primary limiter to climbing into faster overall finish times. You demonstrate strong mid-run blocks (Run 3 and Run 5) but inconsistent early and late segments and slower transitions between runs compromise your overall rhythm. Targeted running work will increase your aerobic capacity, lactate clearance, and ability to sustain the run-heavy nature of HYROX without a dramatic energy drop.
Training strategies:
- Run-focused volume with HYROX-specific pacing: 4–5 running blocks per week, including one long run, one tempo/threshold, and two to three quality runs with short, scheduled recovery (e.g., 3x1k repeats at 5K pace with 1-minute jog recover, or 6x400m at 5K pace with 45-second rest).
- HYROX pacing sessions: 2x per week, simulate race: run 800m → row 500m → run 800m → row 500m, repeat 2-4 rounds, focusing on maintaining form, cadence, and efficient transitions between runs and stations.
- Running drills to improve economy: A-skips, B-skips, high-knee drills, butt kicks; cadence work at 170–190 SPM with a light, smooth stride to reduce ground contact time.
- Strength-to-run transfer: Include plyometrics (box jumps, bounding) twice weekly but pair with proper recovery to avoid fatigue that could impair running blocks.
- Mobility and form: ankle dorsiflexion, hip flexor mobility, thoracic rotation—short daily sessions (8–12 minutes) to support efficient turnover and reduce fatigue in late runs.
Exercises & drills:
- Tempo Run Progression: 2x per week, 20–40 minutes at conversational to threshold pace; finish with 10 minutes easy jog.
- HYROX Run Intervals: 6x400m at 5K pace with 1-minute jog; progress to 8x400m as fitness improves.
- Cadence Drills: 8x30-second high-cadence intervals at a relaxed run pace with 30 seconds rest.
- Transition-focused running: practice starting the next run immediately after a short stop, simulating race transitions.

BBJ - Potential Improvement: 02:33 | Focus during training: 28%

Rationale: The Burpees Broad Jump block is time-intensive and extremely fatigue-sensitive. A 2:18 delta vs average indicates a significant opportunity to trim time by refining technique and transition speed under fatigue.
Training strategies:
- Burpee-to-broad-jump rhythm drills: 4–6 sets of 8–12 reps, focusing on shortening the cycle time between burpee and jump. Use a consistent hop distance and a controlled landing to reduce wasted energy creating fatigue later in the race.
- Power and hip drive: integrate hip hinge and explosive hip extension work (deadlifts, kettlebell swings, broad jump progressions) twice weekly, ensuring proper form to avoid fatigue that slows the transition.
- Breathing and tempo control: train with tempo breathing to sustain oxygen delivery through high-workload blocks; 4x200m farmer carries between intervals can help endurance and grip under fatigue.
- Fatigue-embedded BBJ sets: 3–4 rounds of 6–8 reps with a short rest while wearing a weight vest or a light-load backpack (progressively) to simulate fatigue and force economy on the transition into the broad jump.
Exercises & drills:
- Kettlebell swings and hip hinge progressions to build hip drive without adding knee-dominant fatigue.
- Rhythm drills with a line: a burpee to a hop over a line drill (short distance) to improve transition speed.
- Dynamic core work: pallof presses, anti-rotation carries to stabilize torso under fatigue.

Wall Balls - Potential Improvement: 01:19 | Focus during training: 14%

Rationale: Wall Balls are a combination of leg drive, core stability, and shoulder endurance. The current time suggests efficient technique exists but fatigue and pacing degrade late-wall-ball blocks.
Training strategies:
- Ball toss and wall-ball technique: practice with a consistent arc, power sequence from hips, then arms; avoid over-rotation of the torso which wastes energy.
- Short, high-intensity wall-ball intervals: 5 rounds of 20 reps at a pace that barely touches failure with 30–45 seconds rest; progress to 6–8 rounds over weeks.
- Shoulder endurance and scapular stability: include YTWL and resistance-band work to prevent fatigue-induced loss of form in the wall balls.
Exercises & drills:
- Wall-ball progressions: 10 sets of 10 reps at moderate load with 20 seconds rest, increasing weight gradually.
- Medicine-ball slams for power and rhythm, 3x10 with short rest to simulate explosive drive without over-fatigue of the shoulder joint.
- Shoulder and thoracic mobility work daily: doorway pectoral stretch, thoracic rotation drills, band pull-aparts.

Farmers Carry - Potential Improvement: 00:20 | Focus during training: 3%

Rationale: A 20-second improvement is modest but practical; improved grip and posture carry through to all carry-based segments, reducing wasted time from grip fatigue and maladaptive gait under load.
Training strategies:
- Grip strength and forearm endurance: weighted carries, grippers, plate pinches 2–3x weekly.
- Carry technique: practice tall posture, neutral spine, soft steps, even pace. Include progressive overload: start with lighter loads but longer distances, then move to heavier loads for shorter distances.
- Hybrid carry circuits: farmer carries followed by short runs (carrying a lighter object to simulate changing modalities).
Exercises & drills:
- Farmer carry progression: 3–4 sets of 40–60 seconds with heavier dumbbells, focusing on grip and core stability.
- Pinch grip and plate carries: 3×30–60 seconds with varied loads to boost grip endurance.
- Core stability: paloff presses and carries to stabilize torso when fatigued.

Sandbag Lunges - Potential Improvement: 00:18 | Focus during training: 3%

Rationale: Lunges demand hip stability and leg strength; a small improvement here compounds across multiple repeats and helps stability under fatigue for other stations as well.
Training strategies:
- Alternating lunges with sandbag or barbell: 3–4 sets of 12–16 total lunges, focusing on knee alignment with toes, and a controlled descent to reduce fatigue onset.
- Footwork and knee tracking drills: lunge-to-pause drills: pause at the bottom for 1–2 seconds to ensure control and avoid wobble under fatigue.
- Hip and ankle mobility programs to support stable lunges across long sets and fatigued states.
Exercises & drills:
- Walking lunges with sandbag, tempo pace, 3–4 sets of 20–30 meters.
- Single-leg Romanian deadlifts with light weight to improve balance and posterior chain strength.

Note: Sled Pull and Sled Push were significant limitations in this race. While not all are included in the “Segments to Improve” plan above, you should keep a dedicated thread on improving sled work, particularly pulling mechanics, hip extension under fatigue, and grip endurance. It’s a high-impact lever that will cascade into faster transitions, less fatigue in running blocks, and better overall performance if you can drive it consistently.

Race Strategies

Pacing and transitions: Your Roxzone time indicates transitions are a major bottleneck. Implement a pre-transition ritual: quick check of equipment, a step to reset the breath, and a low-volume, high-velocity pre-transition jog or brisk walk to reset, not a full stop. Create a standard transition protocol: remove/engage cables, adjust handles, set stance, breathe for three short cycles, then move. The goal is to drop rozone by at least 60–90 seconds across the course, a meaningful impact on overall time.
Running strategy: Move from Run 1 to Run 2 with consistent cadence and controlled acceleration. Avoid a jarring early surge in Run 1. Your early pace should be closer to your average run pace and then a controlled ramp to Run 2, ensuring you don’t deplete energy before middle segments (Run 3 and Run 5).
Station sequencing: Build a rhythm that leverages your mid-race accelerations in Runs 3 and 5. Use those segments as anchors, then lean into transitions with crisp, efficient form to maximize momentum into the next block.
Technique and economy: For BBJ and Wall Balls, emphasize technique efficiency: hips drive, energy transfer from legs to torso, and rhythm. For Wall Balls, minimize wasted motion—tighten core, breathe, and use leg drive to respect fatigue.
Strength-to-run balance: Given your total running time is slower than average, you should tilt toward running-focused training while maintaining your strength base. The goal is to achieve a balanced hybrid that does not degrade under fatigue but increases your average running blocks’ quality across the race.

Conclusion

Brian, your Dublin performance shows you have the raw tools to push into faster finish times with a few targeted adjustments. The standout opportunities lie in cutting the rozone time, lifting sled-pull performance, and tightening the run total to leverage your strong late-run bursts more consistently. Your past results—especially the Berlin 2024 performance—show you can swing a sub-1:22 with the right race discipline, so the path is clear: consolidate your mid-run rhythm, clean up transitions, and push the sled mechanics to the front of your plan.

Next up on the horizon: consider lining up in HYROX Cardiff (April 29, 2026), HYROX YOUNGSTARS London (March 28, 2026), and HYROX Rotterdam (April 15, 2026). A structured plan targeting those events will set you up for a breakthrough season. Build a rhythm that allows you to sustain strong running laps while maintaining strong strength blocks; think of the course as a chessboard: every move you make should preserve momentum for the next, not just the current station.

Remember what Goggins said: “The only easy day was yesterday.” And Willink would echo: “Discipline equals freedom.” You’ve got the discipline; now put the plan into action. Train with intention: short, sharp, and specific. And don’t be afraid to lean into the fear—fear is a signal that you’re on the edge where growth happens. As you train, you’ll notice the transitions becoming faster, the sled pulling feel more natural, and those late-run blocks turning into the yards where you hold onto your pace rather than drop off. Stay hard, stay focused, and let the watts push you toward your next PR. 💥🏆

Event: 2024 Dublin

Location: Dublin, Ireland

Date: 2024-11-15 - 2024-11-17

Notable Past Races (for context and trajectory)

2023 Dublin: 01:47:56; 8:53 slower; mid-race blocks good but rozone and sled work were limiting. Running 1 3:43 (21st percentile) and Running 5 8:16 (96th percentile) show variability and pacing concerns.
2024 Berlin: 01:21:46; 17:17 faster; strong mid-run blocks and better transition rhythm, yet Roxzone 11:30 (91st percentile) suggests improved transitions, albeit with fatigue management still a factor; in this race, you showed potential for sub-1:22 with refined pacing and transition efficiency.

Next Relevant Races for this Athlete to talk about in the conclusion

HYROX Cardiff, Date: 2026-04-29; Address: Cardiff, United Kingdom
HYROX YOUNGSTARS London, Date: 2026-03-28; Address: Greater London, United Kingdom
HYROX Rotterdam, Date: 2026-04-15; Address: Rotterdam, Netherlands

Final note: You’re already equipped with a strong platform; the plan is to convert your strength into sustained run-level efficiency and brilliantly clean transitions. Keep a steady, disciplined approach to your weekly cycle, stay curious in your drills, and keep that fire. The next race will be a clear opportunity to prove that your improvements aren’t just incremental—they’re transformational. Let’s get after Cardiff with precision, power, and a pace that makes the whole field blink. 💥

Coach’s closing thought: “If you want to go fast, go alone. If you want to go far, go together.” You’ve got the tools—let’s make your crew and your plan the rocket that carries you to your next big breakthrough. The road to Dublin’s glory runs through Cardiff, London, and Rotterdam—let’s climb that ladder one rung at a time.