Overall Performance:

Hey Joel! Let’s break down your recent Hyrox performance with a cool, constructive lens aimed at squeezing every ounce of potential out of you. You clocked in at 01:28:38 during the 2025 London Excel, placing you 3592nd overall among 5535 athletes and 494th in your age group, which is a commendable spot in the top 60%. However, we know there’s room for growth!

Your total running time of 34:07 was a significant -8:45 compared to the average. This showcases your strength as a runner—while others chase you during the runs, you're practically leaving them in the dust like a mid-race snack! Yet, there's an indicator here. Perhaps you're leaning more towards a running profile than strength development, which means we’ll want to beef up that strength training even more to stabilize your performance across all segments.

From your splits, it looks like you started off strong with a lightning-fast Running 1 split of 03:44. But hang on a sec—if we compare that to your averages, you went out of the gate too fast for your own good. Obviously, no one likes seeing your sprint turn into a slow jog halfway through, right? It's like starting the marathon at a sprinting competition! But don't worry, we'll tame that enthusiasm into endurance as we take your training to the next level.

Segments & Race Analysis:

Overall, your race strategy was commendable, but the segments showed potential for improvement. After analyzing your splits:

Your first running split was incredibly quick at 03:44 (21st percentile). If that’s how you kick off, we need to ensure consistency throughout. A faster start, especially when the adrenaline is pumping, is great—but let’s be mindful to maintain energy for those crucial later segments.
The Ski Erg, while your best, could be maximized further. You were at 05:36, showing 99th percentile strength, but squeezing six seconds off would put you in an elite tier.
Interestingly, segments like the Burpee Broad Jump (06:39) and Sandbag Lunges (06:19) saw you taking your time—more than both your typical training performance and the average times, indicating these are the hurt points. Can’t let those broad jumps feel like you’re bouncing on a trampoline!
On the Roxzone, the 11:50 you logged indicates there were significant transition times. We know having more transitions is exhausting, but it shouldn’t feel like you’re transitioning into a vacation, instead of prepping for another round!

Your splits paint the picture of a solid performance with room to tighten strategic transitions and improve those segments that just need a bit more gas. Keep your wheels spinning, but let’s talk improvements to turn that engine into a roaring machine.

Segments to Improve:

Here’s where we zero in on the segments you'd want to optimize. Each focus point will provide you with a solid strategy that, after consistent training, will turn these up to eleven.

Burpees Broad Jump: Current Time: 06:39 | Potential Improvement: 01:13 | Focus during training: 19%
- Focus on power output and dynamic flexibility. Incorporate circuits with strict burpee form, then transition into a jump to develop explosive strength. Aim for 4 sets of 10 reps, adding a sprint or shuttle run between sets to simulate race fatigue.
- Cue drills: keep a steady rhythm—it's not a dance-off, it's a race. Own your pace!
Sandbag Lunges: Current Time: 06:19 | Potential Improvement: 01:09 | Focus during training: 18%
- Work on lunges paired with kettlebell front carries for stability and core strength. 4 sets of 10 lunges with 20-40% of your body weight will challenge you without checking out early. Trust me, your legs will thank you when you don’t have to lunge like you’re on stilts!
Ski Erg: Current Time: 05:36 | Potential Improvement: 01:06 | Focus during training: 17%
- Dial in your technique! Schedule dedicated sessions on the Ski Erg focusing on high repetitions with variable intensity. On heavy days, shoot for longer, sustained efforts combined with agility drills thereafter.
- Consider adding a 'high-intensity interval training' (HIIT) aspect—15 seconds all-out effort, followed by 45 seconds light. Feel like a fish out of water? It's where champions find their flow!
Sled Pull: Current Time: 05:45 | Potential Improvement: 00:51 | Focus during training: 13%
- Add more strength training weeks focusing on pulling motions. Use resistance bands, rope, and sled to simulate the drag. Aim for 3 pulls of varying weights for about 20-30 yards. Remember: If it feels heavy, you're pulling in the right direction!
- Focus on maintaining form throughout—feel those abs work!
Farmers Carry: Current Time: 02:58 | Potential Improvement: 00:50 | Focus during training: 13%
- Farmers carries are essential. Increase your carry distance in practice sessions, aiming for 100m-200m with weights that challenge you as your grip takes a toll. If your grip isn't feeling like death at the end, you're not working hard enough!
Sled Push: Current Time: 03:34 | Potential Improvement: 00:39 | Focus during training: 10%
- Train with progressive resistance. Start with lighter weights to perfect form and progressively add more. Implement a pyramid approach—fewer reps, heavier load.
- Strategically pair push sessions with sprints to build that metabolic fatigue unit. While you're doing this, ask yourself, "Am I pushing my limits or just pushing?"
Rowing: Current Time: 05:08 | Potential Improvement: 00:18 | Focus during training: 4%
- Incorporate rowing technique drills focusing on stroke efficiency. Time trials, alternating intensities, and pacing strategies will greatly help. It should never feel like a leisurely boat ride, but more like rowing against the tide!

Race Strategies:

Moving forward into your next competitions, let's tweak your race strategy to capitalize on your strengths while managing your pacing. Here are some ideas:

Pacing: As you’re probably already aware, managing your pace is critical, especially in the first two runs. Avoid sprinting out of the gate at 10/10 intensity; aim for an 8 and let the race unfold. Establish a steady breathing pattern and maintain consistent splits that play to your strengths.
Transition Efficiency: During transitions—like the Roxzone—you should put as much effort into quickly establishing your breath control and prepping for the next segment as you do during the efforts! This time can often be reclaimed without any physical effort, just a mental focus on what comes next. Use visualization—lock it in.
Mindset: As you enter tough segments (looking at you, Burpees and Lunges), remember to focus on your form and not just getting them done. Each move is a moment for improvement, so let it count! If you feel fatigue creeping in, use positive self-talk or leave Goggins’ infamous “Can’t Hurt Me” mantra running in the back of your mind.

Conclusion:

Joel, you have an exciting journey ahead, especially with the upcoming races lined up. Looking at HYROX Cardiff on April 29, 2026, MAYBELLINE HYROX PARIS GRAND PALAIS on April 23, 2026, and HYROX Heerenveen on May 14, 2026, it’s time to strategize at mastering those segments while harnessing your runner strengths.

Stay focused, keep your energy high, and remember—“You are what you repeatedly do. Excellence is not an act, but a habit.” Let’s transform those improvements into victories—time to get to the grind! 💪💥 It’s your race—own it and let’s conquer your next challenge with precision and power. See you in the roxzone, Joel! Trust the process, and let’s make mountains out of those hill workouts! 🏆

The Rox-Coach