Overall Performance:

Athlete: Stuart Soane
Category: HYROX Men, Age Group 35-39
Nationality: Irish (based on competing in Dublin, Ireland)
Overall Rank: 530 (Top 23% of 2287)
Age-Group Rank: 120 (Top 25% of 463)
Finish Time: 01:12:40
Total Running Time: 35:43 (−00:04 vs average)
Best running lap: 03:24
Roxzone (transitions): 03:31 (−02:03 vs average) – fast transitions, strong in-between efforts
Pacing snapshot: Strong start, strong finish, but mid-race felt compressed with several segments running slower than average. Early running 1 was blistering, then a gradual settle into mid-race tempos, with a standout finish lap, suggesting a hybrid profile with efficiency in the last quartile. Overall time sits near average for this field, indicating solid consistency with room to push into the upper echelon through targeted improvements.
Performance profile: Hybrid runner with clear potential to become more robust in the strength-dominant segments, while maintaining the efficient running you showed in the final lap. You’re not a one-trick runner—your transitions and final kick show you can hang with the best when your strength work aligns with your running endurance.

Quote to keep in mind: “Stay hard.” – David Goggins. You’ve got the grit; now we sharpen the edge on the weak points to turn good into elite.

Segments & Race Analysis:

General pacing and profile: Your Total running time is only 4 seconds faster than average, which indicates you’re in solid running shape for your time, but the split breakdown tells a story: you blasted out of the gate (Running 1) with a −1:03 advantage, suggesting a high-intensity start. Mid-race, several segments drift toward average or slightly slower than average (Running 2–4, Wall Balls, Sandbag Lunges), and you finish with a very fast Running 8 (03:24, −01:29 vs average). This pattern points to a well-timed finish but some mid-race fatigue or suboptimal energy distribution. Your Roxzone is exceptionally efficient, which is a big indicator of strong plan execution in transitions; you’re not lingering between stations, and you’re preserving momentum well. Your best asset in this race is the finish sprint capability and aerobic base to sustain pace late in the race; the challenge is translating that late-race efficiency into earlier segments without burning energy too early.
Strengths: - Transitions: Roxzone time was markedly faster than average, showing you can slice seconds in and out of stations. - Final lap: Your Running 8 was your best lap (3:24) and the fastest segment, indicating a strong end-game strategy and a high ceiling when energy is conserved. - Overall running time: Near-average, with a tendency to be more of a runner-profile athlete who can still push the pace in the latter stages.
Key weaknesses to address: - BBJ (Burpees Broad Jump) and Wall Balls consumed a sizable portion of total time and carried large delta versus average. These two segments are your biggest gatekeepers to moving up the field consistently. - Mid-race run splits (Running 2–4) show you lose time relative to the average, which means there’s a mismatch between running capacity and the pacing requirements of the mid-stages where other athletes push harder or maintain a steadier tempo.
Comparison to averages: - Early fast start (Running 1) is excellent for establishing presence but should be controlled to protect late-race performance. - Sled Pull and Wall Balls were notably slower than average relative to your overall average, signaling a need for specific strength endurance and technique focus in those stations. - Running 8 demonstrated your finishing capability; aim to bring similar finishing energy into Running 2–4 with better pacing strategy.
Segment-specific observations: - Sled Push: You were 0:17 slower than average in Sled Push, a signal that the top-level athletes can display more explosive start/steady pressure through the task. - Sandbag Lunges: Slightly subpar (−07 seconds vs average). This is often a hinge of balance, hip control, and lunge mechanics under fatigue—an area to harden with technique work and consistent loading.
Overall assessment: You’re a capable runner with strong transition discipline; your mid-race segments and high-load strength segments (BBJ, Wall Balls) are the primary levers to move up. You already have the mental toughness and the finish capability—now we tune the engine to distribute effort more evenly and complete harder sections at a higher efficiency.

Segments to Improve:

Burpees Broad Jump (BBJ) – Potential Improvement: 01:35 (Current 05:24 → Target 03:49); Focus during training: 25%
- Why it matters: BBJ is the largest time sink in your race and is a demanding combination of plyometrics, core stability, and hip extension. A faster BBJ translates directly into more consistent tempo in the middle sections and less energy drain early on.
- Training strategies: - Plyometrics and elasticity: Depth jumps, broad jump progressions, single-leg explosive bounding, alternating bounding, and tempo box jumps (3–5 sets of 5–6 reps, focus on backward reset and minimal ground contact). - BBJ-specific drills: 6–8 weekly microcycles of Hyrox-style BBJ sequences (e.g., 6 rounds of 6 burpees + 2 m broad jump, practise the two-step takeoff, minimize hip flexion inefficiencies, scissor-kick landing to reduce ground contact time). - Transition drills: Practice BBJ-to-running transitions with a 2–3 step approach, maintaining knee extension and explosive hip drive to conserve momentum. - Mobility and posture: Ankle, hip, thoracic spine mobility work to prevent energy leaks when fatigued (e.g., goblet squats with tempo, couch stretch variations, thoracic rotations).
- Impact plan: During the 12-week block, allocate roughly 2–3 sessions per week focused on BBJ-technique and plyometrics, plus 1 dedicated Hyrox-style practice with heavy emphasis on minimizing transition time (e.g., 10 rounds of 5 BBJ with 10 m run). Expect measurable gains in time per BBJ by 1–2 minutes across a race, with a strong carryover to mid-race tempo.
- Potential coaching cues: “Soft-knee land, explode through the hips, keep your chest proud, and avoid chest-collapsing.” Think of it as a crisp, controlled spring—no wasted bounce, just drive.
Wall Balls – Potential Improvement: 01:24 (Current 06:11 → Target 04:47); Focus during training: 22%
- Why it matters: Wall Balls are a high-rep, endurance heavy segment and require efficient technique under fatigue. Time saved here compounds through the race.
- Training strategies: - Wall ball efficiency: Work on arc, release height control, and using a consistent squat depth. Blend with upper-body endurance: 3–4 sets of 40–60 wall balls with short rests, gradually increasing weight if appropriate. - Breathing and rhythm: Practice exhale on exertion, inhales during reset, to prevent oxygen debt from creeping in during high-reps. - Tempo-to-failure blocks: 3 rounds of 60–80 seconds at a steady pace, focusing on maintaining form rather than speed. - Wall Ball-to-Station transitions: Simulate the Hyrox rhythm by performing wall balls and immediately moving into a rowing or ski erg block to train the “stop/start” efficiency under fatigue.
- Impact plan: Integrate Wall Ball technique into a 3–4 week block and apply "grease the groove" approach with 2–3 short sessions weekly focused on form, then a weekly longer endurance session with controlled pace.
- Coaching cues: “Real height, clean form, no wasted energy—like a sniper shot, not a shotgun blast.”
Running Total – Potential Improvement: 01:21 (Current 35:43 → Target 34:22); Focus during training: 21%
- Why it matters: Your overall running time is close to average, but the mid-race days you lose 30–40 seconds in multiple segments. Improving running Total will push your lower body economy and energy management across the race.
- Training strategies: - Pacing discipline: Introduce mixed-pace runs (tempo + strides) to simulate race demands. 4–6 weeks of workouts: Week 1–2: 3x interval runs (4–6x400m at slightly faster than 5k pace with 1-min rest); Week 3–4: 3x tempo runs (20–25 minutes at your 10k pace); Week 5–6: 2x tempo + 2x strides in the final 10 minutes to teach finishing speed. - Run economy and form: Drills such as A-skips, B-skips, high knee runs, butt kicks, and pose-focused mechanics for efficiency. - Run-to-workout synergy: Integrate hill repeats (6–8 x 60–90 seconds uphill) to build cadence, leg stiffness, and late-race stamina without a huge metabolic cost. - Recovery and fueling: Focus on recovery runs and nutrition timing to preserve stiffness and performance across the race.
- Impact plan: Target a consistent 2–3% pace improvement in mid-race running blocks by Week 8, ensuring you can hold the pace through Running 2–4 with less energy drain.
- Coaching cues: “Smooth, efficient cadence; not every step has to be blazing, but every step must be in the right direction.”
Sled Push – Potential Improvement: 00:39 (02:51 → 02:12); Focus during training: 10%
- Why it matters: A stronger sled push translates into more consistent power application in the mid-race segments and less fatigue in later stations.
- Training strategies: - Push mechanics: Heavy sled pushes with progressive overload (8–12 sets of 20–25 m, moderate-to-high load, short rest). Focus on hip hinge, braced core, and explosive leg drive. - Plyometrics and core strength: Front squat variations, hip thrusts, glute bridges, and anti-rotational drills ( Pallof press, med ball chops) to stabilize torso and allow force to transfer to the sled efficiently. - Endurance push/drill: 4–6 sets of 30–40 seconds push with a 30–60 second rest, gradually increasing weight or distance to build tolerance.
- Impact plan: Allocate one dedicated sled session every 7–10 days plus integrated approach through lower-body strength cycles. Expect a potential 15–25 second improvement across a race if technique remains crisp and fatigue is managed.
- Coaching cues: “Drive through the hips, brace the midsection, let the legs do the heavy lifting—no slacking shoulders.”
Ski Erg – Potential Improvement: 00:26 (Current 04:34 → Target 04:08); Focus during training: 6%
- Why it matters: Ski Erg is a high-output, upper-body-dominant station. Small gains here come from technique and timing, especially when oxygen is limited late in the race.
- Training strategies: - Technique work: Practice double-pull timing, order of arm/torso movement, and consistent breathing pattern. Include 2–3 weekly drills with 3–4 sets of 60–90 seconds at a steady pace focusing on form rather than speed. - Strength complement: Rowing and lat/pull endurance work to improve grip and shoulder endurance during extended intervals (10–12 min blocks). - Intervals: Shorter, higher-intensity ski erg intervals (6–10 x 30 seconds at high power with 30 seconds rest) to push the demand tolerance and maintain technique under fatigue.
- Impact plan: Slight improvement will assist your mid-race segments, but the priority remains BBJ and Wall Balls; treat Ski Erg as a stabilization pillar for the upper body intensity.
- Coaching cues: “Pull with your chest; not just arms—core tight, hips squared. Drown out the noise with steady breathing.”
Farmers Carry – Potential Improvement: 00:22 (Current 02:01 → Target 01:39); Focus during training: 5%
- Why it matters: Farmers Carry tests grip strength and core stability; improvements here improve all fatigue-chains across workouts and stations.
- Training strategies: - Grip endurance: Heavy carries with timed holds, alternating hands, and passive recovery between sets to maximize grip endurance. - Core and shoulder stability: Farmer carries integrated into full-body carries with overhead carries and loaded carries in the 20–40 m range to simulate Hyrox density. - Progressive overload: Start with 2x60–90 sec carries; gradually increase load as technique and grip endurance improve.
- Impact plan: Include a dedicated 2–3 carry-focused sessions every week. Expect improved carry times by 5–15 seconds per race across several events.
- Coaching cues: “Grip like your life depends on it—because your finish line does.”
Sandbag Lunges – Potential Improvement: 00:16 (Current 04:08 → Target 03:52); Focus during training: 4%
- Why it matters: Lunges under load demonstrate unilateral leg strength and balance; fatigue multiplies this station’s time if your mechanics degrade.
- Training strategies: - Lunge mechanics: Perfect depth, upright torso, neutral knee tracking, and controlled tempo. 4–5 sets of 8–12 lunges per leg with moderate-weight sandbag or bag across 60–90 seconds. - Balance and hip control: Include single-leg squats (with support if needed) and step-downs to reinforce knee alignment and foot stability. - Fatigue drill: Put a short fatigue block after a heavy station (e.g., sled push) to simulate how you hold form under fatigue; keep reps controlled.
- Impact plan: 2 sessions per week with moderate loads, aiming for improved lunge depth control and reduced transition time after sandbag work.
- Coaching cues: “Drive through the front heel, stay tall, and keep your knee tracking over your second toe.”

Race Strategies:

Pre-race pacing plan: Establish a controlled start in Running 1 to avoid the big energy spike that can bleed into Running 2–4. Given your strong finish, target a negative split approach for the mid-race segments: start tough but sustainable, then ramp up in the second half. Practice a 4–6 km pace with occasional surges in the middle blocks to replicate Hyrox pacing demands without ditching your form.
Station-specific strategy: - BBJ and Wall Balls: Start with a controlled volume for the first 2–3 rounds, then push the pace on the later rounds when you’re already in rhythm and economy is improved. Focus on minimizing transition times, which you already excel at with Roxzone. - Sled Push/Pull: Use a deliberate push-pull rhythm. Keep hips and core braced; avoid energy leaks by maintaining a tight trunk and stable shoulders. - Rowing: Maintain stroke rate with consistent pull power; avoid over-pulling at the start of the row; aim for a smooth tempo that you can sustain into the next running segment.
Transition discipline: Your Roxzone is strong, but maintain a micro-ritual to ensure you are always ready for the next station. Short, sharp breaths during transitions help you reset posture and prepare for the next station’s demands.
Mindset cues for the race: - “Discipline equals freedom.” Stay calm in the middle and let your training engine propel you forward. - “You are not tired; you are just not recovered yet.” Use that as a cue to re-ignite momentum in the mid-race transitions. - “Stay hard.” When the mind starts to falter, recall Goggins’ charge and lock into the next 90 seconds at a time. 💪

Conclusion:

Stuart, you’re already cruising in a strong zone—your overall performance sits near the average with the potential to push into a higher percentile by tightening the most demanding segments. Your best asset is your finishing kick and the efficiency of your transitions. The next gains come from converting mid-race segments into similar efficiency as your finish. Your race data indicates you can be aggressive early but still finish fast if you time the mid-race challenges more precisely. The work plan below is designed to help you push from “solid” to “elite contender” in the HYROX landscape.

Action plan overview: Build the specific capacity in BBJ and Wall Balls (the two biggest time sinks), while maintaining or improving your running economy. The plan leverages targeted strength endurance, technique work, and race-pace drills to bridge the gap between mid-race stations and your finish-line power. The objective is to reduce total station time while preserving or increasing your running contribution and roxzone efficiency.

Next Races to target for progression:

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

Motivation note: “If you think you’re done, you’re only at 40%.” The work you put in over the next 12–16 weeks will decide your trajectory—you’ve got the grit, now let’s optimize the engine. As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training and your race day will set you free from the excuses that held you back.

Stuart, you’ve demonstrated you can race with the best and finish strong. The plan above targets your biggest time sinks and the mid-race drop that often costs a few positions. This is not just about lifting more or running faster; it’s about executing each station with precision, maintaining rhythm, and using your late-race strength to push beyond your current ceiling. The path to faster times is clear, and you’ve already proven you can stack the cards in your favor when the gun goes off. Let’s lock in this plan, drill relentlessly, and bring the next big score home in Cardiff and beyond.

Final note from The Rox-Coach: “The body achieves what the mind believes.” You’ve got the mindset, Stuart. Now we fine-tune the mechanics, layer the volume, and sharpen the tempo. And remember—Hyrox is less about one big lift and more about the daily commitment to small, disciplined improvements. You’re on the right track; let’s crank it up just enough to turn a good performance into an exceptional one. Stay hard. 💪

— The Rox-Coach