Overall Performance:

Sam Devlin, you crushed it at the 2025 Berlin Hyrox! Finishing with an overall time of 01:10:21 puts you in the top 26% of 748 athletes overall and top 29% in your age group! That's no small feat! With a Total Running Time of 33:35, you were 1:45 faster than the average, showcasing your solid running background. Your best running lap of 03:27 is a testament to your speed, but the pacing throughout the race indicates a mixed profile; while you have a strong running foundation, there are some strength segments that need a little TLC.

Compared to past races, you’ve shown improvement in your overall rank, which is fantastic! It seems like your training is paying off, but let’s dig into the details to really elevate your game. Remember what David Goggins says: “You are not going to find your limits. You are going to find your potential.” Let’s unlock that potential!

Segments & Race Analysis:

Your performance showcased some speed, especially in the early running segments, but the transition times (Roxzone) and some strength tasks revealed areas for improvement. You started strong with your best running lap at 03:27, which is a bit fast compared to the average; while it felt good, it might have set a tone that affected your performance in subsequent segments. The Ski Erg and Sled Push were slower than average, which means we need to focus on building that strength endurance. You’re a runner at heart, but as Hyrox is a hybrid race, let’s balance out those strengths and weaknesses!

Segments to Improve:

Based on your race performance, we’ll focus on the segments that didn’t quite hit the mark:

Burpees Broad Jump (BBJ)
- Potential Improvement: 00:48 (From 04:21 to 03:33)
- Focus during training: 32%
The BBJ segment is where you can gain major time! The goal is to improve your explosiveness and efficiency. Incorporate plyometric drills like box jumps, broad jumps, and burpee variations into your routine. Aim for sets of 8-12 reps, focusing on quick transitions between jumps. Also, practice doing BBJs in your workouts to simulate race conditions. Remember, it’s not just about jumping; it’s about jumping smart!
Sled Push
- Potential Improvement: 00:36 (From 02:39 to 02:03)
- Focus during training: 24%
The Sled Push is a beast, and it showed. To improve, work on your leg strength with squats, deadlifts, and sled work. Heavy sled pushes and pulls at varying distances will build both strength and endurance. Target sets that challenge you to push for 30-60 seconds. Also, focus on your form; keep your back straight and legs driving through the floor. You know what they say: “You are what you lift!”
Sandbag Lunges
- Potential Improvement: 00:34 (From 04:15 to 03:41)
- Focus during training: 22%
Sandbag lunges require both strength and stability. To get faster, incorporate weighted lunges into your training—forward, reverse, and lateral. Aim for high-rep sets with a moderate weight to build endurance. Focus on keeping your core tight and your movements controlled. And let’s be real, lunges are just a fancy way of saying "I love my legs!"

Race Strategies:

Going into your next race, here are some strategies to keep in mind:

Pacing: Start strong but controlled. You don’t have to break any land speed records right out of the gate. Keep your running pace steady to maintain energy for the strength segments later in the race.
Transitions: Work on your Roxzone time! Use your training sessions to practice quick transitions between exercises. Consider setting up your equipment in a circuit format to get used to switching gears rapidly.
Mindset: Keep a positive attitude throughout the race. When you feel fatigue creeping in, channel your inner Goggins and remind yourself that every rep counts and that discomfort is temporary but pride is forever! “Stay hard!”

Conclusion:

Sam, you’ve made great strides in your Hyrox journey, and with targeted training, you can elevate your performance even further. The next race is a chance to put these strategies into practice. Keep your focus on improving those specific segments, and remember that Hyrox is as much a mental game as it is physical. Stay hungry, stay humble, and keep pushing those limits! You’ve got this! 💪🏆

In the words of Jocko Willink, “Discipline equals freedom.” So let’s get disciplined in the gym, and we’ll see that freedom on the race course. Stay motivated, train hard, and let’s smash those goals! Your next race is just around the corner, and with this plan, you’ll be ready to dominate!

Remember, I’m Rox-Coach, here to help you unleash your full potential. Let’s keep the momentum rolling! 💥