The Rox-Coach is here to help you unlock your full Hyrox potential, Stacey. You’ve shown a solid foundation in Glasgow 2026, and there’s a clear path to turn your current results into podium-level consistency. This report breaks down what went well, where you can push harder, and concrete training and race strategies to elevate every segment of your race. Let’s light this up. 💪

Overall Performance

Stacey Wrightson, competing in HYROX Women 40-44, delivered a strong, all-around performance in Glasgow with an overall time of 1:27:24. Finishing 508th overall places you in the top 29% of a very large field (1719 athletes), and top 25% of your age group (58th in 228). That indicates a solid, middle-to-upper tier endurance athlete who mixes running with strong gym-based strength work. Your pacing shows you were capable of holding a steady rhythm across many segments, but there are notable gaps in the heavier, gym-based stations and in transitions between zones—the Roxzone time is a clear area to tighten up. Your Running time, while robust, trails the average for your finish group, indicating you lean more toward a hybrid profile than pure running. In other words, you’re well-balanced but need to emphasize targeted running-volume and precise, efficient transitions to close the gap on the heavy sections and transitions. Your best running lap was 5:06, which demonstrates you have the speed to push on when the conditions are right, but sustaining that pace across eight running segments plus the heavy stations requires discipline and rhythm that you can sharpen.

Key takeaways from the race profile:

Strengths: Consistent running splits (roughly in the 5:00–5:40 range in early laps), solid endurance base, capable of maintaining pace across multiple running segments, and a strong overall work capacity (you completed all segments). You’re also capable of performing well on long efforts (your best-run lap is competitive with peers and your top end is there on the running side).
Areas to improve: The heaviest stations (Sled Pull, Wall Balls) show room for big gains, and your transitions (Roxzone) are slower than what the field achieves on average. The total running time is slower than the average for your finish group, suggesting you’d benefit from more run-specific volume to balance the gym work, especially when fatigue compounds later in the race.
Profile perspective: You appear to be a hybrid athlete who can run well but tends to slow under heavy, power-based tasks and late-race fatigue. Bringing the gym-power demand up and tightening transitions will unlock a faster overall finish time and more consistent performances across all stations.

Past races provide a useful benchmark. In the 2025 Glasgow HYROX DOUBLES, you and your partner posted 1:09:12, which is 18:12 faster than the current result. The differences in partners, race conditions, and the pacing strategy are factors, but the comparison confirms there’s real potential to regain that speed with a focused plan—especially on the heavy stations and in transitions. Your 2025 splits show you were faster on the rowing and most running segments, which supports the approach of elevating the gym work and transition efficiency while preserving your running capability.

Next up on the calendar are Cardiff (April 29, 2026), HYROX YOUNGSTARS London (March 28, 2026), and Rotterdam (April 15, 2026). With a structured plan you can leverage your endurance base and push your heavy-station times down substantially. Remember: “Discipline is the bridge between goals and accomplishment.” And yes, the bridge is built with hard reps, not memes.

Segments & Race Analysis

General analysis of the race and how segments stacked up against the average for your finish group:

— 5:09 (+12s vs average), 49th percentile. You started fairly solidly and didn’t blow the doors off your pace; you settled into a pleasant rhythm that didn’t burn you out early, which is good. Slightly slower than average, but not catastrophic. Your opening stretch set a tone for controlled pacing rather than an aggressive surge.
— 4:45 (-20s vs average), 11th percentile. This is a clear signal that skiing-erg strength and efficiency could be improved. The 11th percentile indicates a weakness in this station relative to peers with similar finish times. You’ll gain meaningful time with better leg drive, core stability, and breathing technique on the erg.
— 5:06 (-7s vs average), 33rd percentile. A strong middle lap showing good pacing consistency. This is a positive sign that your cardio and turnover hold up well under fatigue.
— 2:21 (-17s vs average), 24th percentile. A challenging segment; sled push requires leg power, core bracing, and efficient breathing. This is an area for a targeted strength and power block to unlock faster pushes with less energy drain.
— 5:34 (+6s vs average), 42nd percentile. A bit slower; fatigue possibly starting to bite or stations starting to feel heavier. Still a solid pace, but indicates fatigue management and transition optimization could help here.
— 4:10 (-1:15 vs average), 7th percentile. This is your standout weakness in the overall race. Sled pull is where you’re bleeding time to peers. It’s a high-impact movement that taxes hip hinging, leg drive, and grip. Prioritize technique and power here.
— 5:45 (+16s vs average), 48th percentile. A slower leg here signals fatigue across the mid-portion of the run. You held pace but not as efficiently as the best in your group.
— 5:59 (+4s vs average), 39th percentile. A decent result, but the time suggests room for a faster, more consistent transition into the broad jump, and a more economical burpee rhythm to minimize wasted seconds.
— 6:13 (+35s vs average), 59th percentile. This late run shows fatigue accumulating and suggests a need for better late-race pacing and energy management on the run segments; you still logged a solid time, but this is a primary area to target for saving time late in the race.
— 4:58 (-21s vs average), 12th percentile. A weak station for you; the rowing machine is a combination of cardio and core strength. This supports the need to improve both technique and seeding in order to remain strong through the peak of the race.
— 6:16 (+45s vs average), 65th percentile. This is the worst-running segment in terms of percentile, reflecting accumulated fatigue and energy conservation issues. It’s a primary target for improvement across the plan.
— 2:11 (+1s vs average), 44th percentile. A solid carry; this is a relative strength that you can leverage in later legs to keep your pace on the rails. Focus on grip endurance and gait symmetry to keep carries efficient under fatigue.
— 5:56 (+26s vs average), 54th percentile. A mid-to-late-race recovery pace; there’s potential to smooth this out with conditioning and pacing strategies so you’re not dropping pace late in the run.
— 3:51 (-49s vs average), 12th percentile. Excellent; this is a relative strength. You handled lunges well, which means your unilateral leg strength and stabilizers are solid. You can build on this balance for even better performance on late stations.
— 6:47 (+50s vs average), 61st percentile. A strong finisher if you can convert this segment into a sprint. It shows you have the horsepower, but fatigue management and transition efficiency are key to unlocking the final push.
— 7:19 (+1:49 vs average), 71st percentile. This is your most glaring under-performance segment relative to peers. Wall balls require explosive hip drive, ribcage stability, and rhythm; this is where gains will move the needle the most.
— 5:10 (-1:49 vs average), 11th percentile. This is the region between stations where transitions and resets occur. A faster Roxzone means you’re more efficient entering the next station. The current figure suggests transitions are a weak link for you compared to peers at the same finish time, which compounds fatigue across stations.

In short: the biggest time losses come from Sled Pull, Wall Balls, and the later running legs, with Roxzone as a close second. You show a lot of potential in endurance and some stations, but the gym-based segments and transitions are currently your limiting factors. The good news is you’ve got clear targets to chase—harmonize your training to lift these weak points while keeping your running engine strong.

Segments to Improve

Below are the highest-impact improvement targets, their quantified potential, and a structured plan to convert weaknesses into strength. For each, I’ve included the potential improvement and a recommended focus percentage for training to reflect the relative priority. The focus percentages are guidelines to help you allocate your weekly load most efficiently over the next cycles.

Run Total — Potential Improvement: 04:01 (From 46:44 to 42:43), Focus during training: 58%
Wall Balls — Potential Improvement: 02:15 (From 07:19 to 05:04), Focus during training: 33%
BBJ (Burpees Broad Jump) — Potential Improvement: 00:25 (From 05:59 to 05:34), Focus during training: 6%

Detailed actionable strategies for each focus area:

1) Run Total — 58% Focus

Why it matters: The Run Total reflects your running capacity across the race, which is central to your Hyrox profile. A 4-minute improvement would shift you from a solid hybrid to a stronger runner-with-strong-gym-capacity, enabling you to hold pace deeper into the race and reduce cumulative fatigue on later stations.
Training strategies:
- 2x/week, including one tempo run (20–25 minutes at comfortably hard, ~85–90% max heart rate) and one threshold interval session (6–8 x 800 m at just-above-5K pace with 1:1 jog recovers). Progress every 2–3 weeks by extending duration or reducing rest slightly.
- Hyrox-specific running blocks: 2x/week, include 4–6 x 1-km repeats with short 90-second recoveries, done at a pace you could hold for a 1,000–1,200 m effort in Hyrox conditions. Focus on maintaining form and cadence under fatigue (avoid slowing to a shuffle at the end).
- Long slow distance + cadence work: 1x/week easy run 60–75 minutes focusing on a cadence of 170–180 steps per minute. Add 4–6 short strides (15–20 seconds) at the end to reinforce turnover without adding fatigue.
- Running drills + mobility: Include A-skips, high-knee drills, and butt kicks in warm-ups; add hip-flexor and ankle mobility work to prevent stiffness that slows your turnover in the late segments.
- Post-run transitions: Practice quick re-entry into the gym segments. The goal is to minimize time spent in “recovery” mode after a run and begin the next station ready to attack.
Drills and technique: Progression runs with form-check cues—tall posture, relaxed shoulders, quick cadence, and a slight forefoot landing under the center of gravity. Include 6–8 weeks of progressive overload with a deload every 3–4 weeks to prevent burnout.

2) Wall Balls — 33% Focus

Why it matters: Wall Balls are explosive and energy-intensive; they reveal the power budget and recovery efficiency of your hips, core, and shoulder girdle. A faster Wall Balls time can dramatically drop Roxzone and overall time, especially in the mid-to-late race when fatigue compounds.
Training strategies:
- 3x/week. Use 4 sets of 12 reps at a moderate-to-heavy ball weight, focusing on minimal wasted motion. Add one set of 3–4 heavy wall-ball cluster sets (e.g., 6 x 4 reps, 0.5–1 minute rest) to build explosive hip drive.
- Technique refinements: Drive from the hips, keep a stable thoracic spine, and use a quick breath-out on the press to keep intra-abdominal pressure manageable. Ensure the ball returns to chest height with a controlled rebound rather than a sloppy catch.
- Movement rhythm: Practice a consistent tempo: squat down, drive up, catch the ball on the way down to reset. Minimize wasted time by stepping into the squat and using a compact, controlled eccentric phase.
- Accessory movements: Include goblet squats, overhead medicine-ball slams, and unilateral step-ups to improve balance, hip drive, and core stability that transfer to Wall Balls.
Drills and form corrections: Use tempo-timed Wall Ball drills (e.g., 2 seconds down, 1 second up) to ingrain rhythm. Check your foot stance and ensure you’re not rounding your back during the catch. A few video reviews per week will help correct form quickly.
Compounded plan: Integrate Wall Balls on a 4–6 week block leading into Cardiff and Rotterdam with a tapering week before the events. The aim is to shave a solid chunk off the 7:19 time without over-fatiguing upper body capacity before the final runs.

3) BBJ (Burpees Broad Jump) — 6% Focus

Why it matters: The BBJ segment taxes your metabolic system and coordination. A small improvement here compounds across multiple repetitions and transitions.
Training strategies:
- 2x/week, practice sets of 8–12 reps with a precise jump distance. Emphasize minimal contact time between reps and a controlled landing to prevent fatigue from wasted motion.
- Transition rhythm: Work on a rapid transition from burpee to broad jump to reduce non-productive rest seconds. Use a consistent 1–1.5 second move between positions.
- Stability and core: Add core bracing circuits (planks, hollow holds, anti-rotation work) to maintain a tight midsection during the jump and reduce energy leakage.
Drills: EMOM (every minute on the minute) blocks for 6–8 rounds, focusing on reps with strict form and minimal rest. Track time per rep and aim for consistent improvements in each week.

Race Strategies

Strategic adjustments can yield meaningful gains without needing to add more volume instantly. Consider the following approach for Cardiff and Rotterdam to maximize performance across the gym stations and running segments:

Your strongest segments (mid-race runs) should be supported by a plan to minimize the Roxzone time. Before each station, have a quick, repeatable setup: gloves/weights placed, equipment ready, and a single breath pattern to reset. Your aim is to reduce cognitive load and keep the pace consistent, especially after the early sections.
Shorten the time between stations by practicing “reset breaths” and “equipment pre-checks” in training. Rehearse the exact setup at home with your own equipment to iron out personal bottlenecks.
Break the pull into segments, taking micro-breaks only if absolutely necessary. Focus on hip hinge mechanics and a strong leg drive while maintaining a braced core. Practice with a belt or straps to protect grip and body alignment.
Row with a powerful leg drive, and maintain efficient breathing: exhale through the handle or the catch, keep a consistent stroke rate. Consider shorter, faster strokes with solid core involvement to preserve energy for the later runs.
Use a quick exhale on the moment you hit the ground to reset your breathing pattern, then settle into a controlled turnover. The first 60 seconds after a station should be a controlled transition to your target rhythm, not a full sprint that taxes your legs too early.

Conclusion & Next Steps

Stacey, you’re an athlete with a solid base and real potential to convert your strength into faster overall times. The Glasgow performance shows where to focus: shorten the Roxzone, lift the Sled Pull and Wall Balls, and nudge your running efficiency to be more robust under fatigue. With targeted training blocks, you should be able to bring your total time down by roughly 4 minutes in the near term and into the 1:23–1:25 range as you refine transitions and gym work. Your past Glasgow double with Raymond demonstrates you have the capacity to maintain top-end speed when strategy and conditioning align. Use that experience as fuel for the next races.

Next target races to plan around (with a strategic eye on tapering and peak performance):

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

“Pain is temporary. Pride lasts forever.” Stay disciplined, stay hungry, and stay hard. You’ve got this. 💥

Note on context and numbers: The roxzone value (5:10) indicates a strong transition performance compared to the average (1:49 faster than average would still show as a lower time, but percentile ranking suggests room for faster transitions relative to peers). The Total running time (46:44) being slower than average indicates a runner-heavy profile that still requires robust gym work and transition efficiency. Your best-running lap (5:06) demonstrates you can sprint well within the run, and your 6:16 on Running 6 shows a fatigue-lue that can be mitigated with training. The plan above is designed to address those exact weak points while preserving your strengths.

Actionable 8–12 Week Plan Overview (Sample):

3 run days (including one tempo, one interval), 3 gym days focusing on Sled Pull/Push, Wall Balls, and BBJ technique; 1 day active recovery. Add mobility sessions after runs to improve hip/ankle flexibility and reduce stiffness that slows transitions.
Increase sled work volume and Wall Ball explosive sets; introduce weighted carries and farmer carries to improve grip and core stability. Maintain running volume but integrate hill sprints and ladder drills for agility and turnover.
Reduce total volume by 20–30% while maintaining intensity on key gym stations and running workouts. Conduct several practice runs of full Hyrox format to refine Roxzone transitions and pacing strategy.
Sharpen the logistics, timing, and mental readiness. Keep a light but consistent training plan to ensure freshness on race day.

Let the grind begin. You’re closer than you think to that next level, Stacey. And as Jocko says, “Discipline equals freedom.” The freedom to push your limits and own the Hyrox course is yours if you commit to the process. See you on the start line, with grit, and a little swagger. 🏆