Overall Performance

I’m The Rox-Coach, here to break down the truth in the way only Hyrox knows how. You two—Sam Devlin and Louise Devlin—took on Stockholm with grit, and the data tells a clear story: you’re strong hybrids, with real potential to push the pace when the transitions and the heavier, technique-heavy segments click. Your combined result of 1:21:55 is solid in a tough field (Top 60% overall, Top 53% in your age group), but there’s a clear path to shave minutes off by tightening up a few zones and dialing the running vs. strength balance the right way for you as a team. Your total running time sits at 48:56, which is 3:11 slower than average for your finish group. In Hyrox terms, that pins you as a hybrid team with strong cardio and solid functional strength, but you carry a bit more time in the zones that demand force, grip, and transition efficiency. The Roxzone (transitions) clocked in at 7:21, only 0:16 slower than average—but in a sport where every second counts, that 16 seconds can translate to a lot of little gains if shaved down consistently. Your best running lap (5:45) shows you have the speed to push on running displays, but the early pace of Running 1 was 5:53, which is 0:35 slower than average for your peers. You’ve got the speed; now it’s about locking in the pacing and the transitions so the speed doesn’t dissipate during the mid-to-late heavy segments. Two things stand out from the data that I want you to own going into the next races: - You’re a strong runner with avenues to gain more time by tightening up the heavier, technique-reliant legs (sled pull, rowing, farmers carry, wall balls) and especially the rozone. - The sled pull and row segments are clear weak points; you’re leaving time on the table there that, if closed, will push your overall time into a much more competitive range. As a doubles pair in the 45-49 age group, you’re competing against teams that are handling the mix of endurance and strength well. The good news: your legs are present, your heart is in it, and with targeted tweaks, you can convert those strengths into time savings across the board. And yes, as someone who loves a tough analytic grind, I’ll throw in a few tough truths and some humor to keep you honest: if Hyrox were easy, it’d be called “Hydrox”—and we know that’s not how you roll. “Stay hard.” is not just a claim; it’s a plan. Embrace that mindset. You’ve got this. And a little friendly reminder: in Hyrox, every transition you shave is a mini race won. You two are in this together, and synergy matters as much as raw numbers.

“Discipline is the bridge between goals and accomplishment.” — Jocko Willink

Segments & Race Analysis

General race dynamics for your day show a balanced profile with notable strengths in sustained running and certain gym-based segments, but with measurable gaps in some heavy/technique segments and transitions. Below is a concise synthesis aimed at prioritizing what moved the dial most for you in this specific race, and what to practice to reclaim time in future events.

Overall pacing and profile: You present as a hybrid team: strong running capacity underscored by solid endurance and credible gym work, but a few heavy legs (sled pull, roxzone logistics) are slowing you down more than your running pace would indicate. Your running was steady but not explosive at the start, as seen by Running 1 being +0:35 vs average and first laps showing a conservative opening that limited upside in later segments.
Roxzone (transitions): 7:21 roxzone time with +0:16 vs average. You’re not wildly off, but times like these compound quickly as you hit the later, higher-fatigue segments. Transitions are where minutes turn to seconds—this is a low-hanging fruit area for marginal gains that compound across the race.
Sled work: Sled Push 1:42 (−0:27 vs average), Sled Pull 2:57 (−1:03 vs average). The sled pull is your current bottleneck, with the sled pull being the largest deficit. You have the strength to move the weight, but the pull mechanics and sequencing need refining, plus on-the-day energy systems to sustain that pulling velocity across reps.
Rowing: 4:25 (−0:20 vs average) and 20th percentile. You’re not off by a little—you’re in a zone where technique and power application matter a lot. Rowing is technically demanding, and improving stroke efficiency, posture, and breathing cadence will unlock meaningful gains.
Farmers Carry: 1:21 (−0:28 vs average), 3rd percentile. This one stands out as a major limiter in your event performance. Grip endurance, midline stability, and efficient load transfer are the culprits here. It’s a classic case of “heavy carry, heavy impact” on total time if not addressed with targeted carry work and technique optimization.
Wall Balls & Ski Erg: Wall Balls 4:06 (−0:28 vs average), Ski Erg 4:04 (−0:14). These segments show decent relative performance; you’re not catastrophically slow here, but small gains 4-6 seconds per station add up across the whole course if you optimize rhythm and posture.

In terms of the running strategy itself, your best lap (5:45) demonstrates you can push strong paces on the run but the early segments suggest you started a touch conservatively. The running 4–5 splits show a steady increase, which is a good sign of endurance; however, your overall running time is where you’ll gain the most with a targeted plan, which is why the Run Total improvement is the focal lever in the plan below.

“If you want to be uncommon among the common, you have to do what the common won’t.” — a Rox-Coach vibe with a David Goggins edge.

Segments to Improve

Focus for Improvement Plan: Run Total - Potential Improvement: 04:16 (From 48:56 to 44:40), Focus during training: 95%

Primary focus: Run Total (4:16 improvement)
Secondary focus: Sled Pull (+0:60-ish impact). Target a 0:50–1:10 improvement through technique and end-range endurance.
Supporting focus: Rowing (−0:20 or more) by refining stroke mechanics and breathing cadence.
Roxzone (Transitions): shave 15–25 seconds with a transition flow drill and equipment layout practice.
Farmers Carry: address grip and midline stability; target −20 to −30 seconds improvement through better carry form and lighter-to-heavier progressive loads.
Ski Erg & Wall Balls: small efficiency gains (5–10 seconds per station) by improved rhythm and posture.

Detailed improvement plan for each focus area, with drills, technique cues, and training routines:

Running total improvement plan
- Drills and techniques:
  - Tempo runs and glide pacing: 1–2x weekly tempo runs at 5:30–5:50 per kilometer (target race pace around 5:40–6:00) with total run time 25–35 minutes. Include progressive long tempo pieces (2x15 min with 3–4 min easy) as you gain endurance.
  - Progressive intervals: 6x800m at 5:10–5:25 with 2–3 minutes float recoveries. Start with 4x800 if fatigued and build up.
  - Negative-split runs: first 1–2 km easy, last 1–2 km at 5:30–5:40 pace to teach the body to accelerate as fatigue rises.
  - Transition-primed running: 2 sets of 2x5-minute run blocks with short transitions to mimic Hyrox sequence (practice with 30–60 seconds rest between blocks, focusing on consistent pace and form).
  - Biomechanics: stride length and turnover control (cadence target ~ 170–190 spm depending on height/torso). Use metronome drills to lock cadence during runs.
- In-race pacing strategy:
  - Begin slightly faster than your average running pace so you don’t lose tempo early. Use Running 1 as a gauge; aim to be within 0–10 seconds of your average pace in Running 1, then push a bit more in Running 2 and maintain a steady progression across runs 3–5, finishing strong on Run 7–8.
  - Use a sustained breathing pattern (in nose, out mouth) 3-2 or 2-2 across runs; practice exhale rhythm to prevent early fatigue in high-oxygen-demand segments.
Sled Pull improvement plan
- Drills and technique:
  - Hip hinge and posterior-chain firing: 6–8 sets of 20–30m sled pulls with moderate weight, focusing on large hip-to-hip drive and staying tight through the torso. Emphasize a consistent bar path close to the hips, with active scap retraction.
  - Pull sequencing: 4–6 sets of 25–30m pulls with short rest; alternate heavy and light pulls to train both raw power and speed-endurance.
  - Grip and forearm endurance: 3–4 sets of farmer carries (see below) immediately after sled work, to simulate fatigue transfer across stations.
  - Pace control cues: think “drive through hips, not arms,” “pull with hips, not shoulders,” and “keep hips high and neutral spine.”
- Training routines:
  - Weekly sled work block: 2 sessions per week, 6–8 total sets per session, progressive weight over 6–8 weeks.
  - Metabolic emphasis: follow sled pulls with 4–6 minutes of running at a controlled pace to simulate Hyrox fatigue transfer and to build the ability to recover on the fly.
Rowing improvement plan
- Drills and technique:
  - Catch/drive sequencing: 3 sets of 4 minutes at a moderate pace with 1-minute easy row; focus on power from legs, stable core, and smooth arms-to-hands transfer.
  - Breathing cadence: maintain a controlled 2:1 or 3:1 stroke pattern (drive:recovery) to ensure oxygen delivery doesn’t degrade during longer pieces.
  - Posture: maintain neutral spine, engaged lats, and a long torso to avoid fatigue via poor form.
- Training routines:
  - Row intervals: 4x6 minutes at a slightly faster pace than your current average, with 90 seconds rest. Finish each interval with a strong 1-minute push to build sprint endurance on the erg.
  - Technique-focused sessions: 1–2 sessions weekly dedicated to stroke rate control and breathing to unlock efficiency on longer rows in Hyrox.
Roxzone (transitions) improvement plan
- Drills and technique:
  - Transition flow drill: set up a mock station flow with the exact equipment layout you’ll use in Hyrox. Do 6–8 cycles of moving from one station to the next with no more than 15 seconds of idle time in between, focusing on snapping from one station to the next with precision and minimal waste.
  - Equipment placement and rack layout practice: pre-plan each station’s tools (sleds, dumbbells, sandbags) to minimize “search time” during the actual race.
  - Breath-control transitions: practice quick breathing reset during transitions to avoid fatigue as you switch from cardio to strength blocks.
- Training routines:
  - Weekly Roxzone drills: 2–3 sessions focusing purely on transitions, including one “full race flow” practice with all stations but scaled to your current effort level; this will retrain your nervous system to fire transitions faster under fatigue.
Farmers Carry improvement plan
- Drills and technique:
  - Grip fortification: static holds, heavy holds, and fat-grip variations to improve gripping endurance. Add wrist flexor/extensor work to support grip during long carries.
  - Midline stabilization: planks, farmer carry walking with a neutral spine, and anti-rotation drills to prevent torso collapse when fatigued.
  - Carrying mechanics: maintain upright torso, shoulders back, hips neutral, and step cadence that keeps the weight balanced on the body rather than perched in the shoulders.
- Training routines:
  - Progressive farmer carries: 4–6 sets of 40–60m with gradually increasing weight, integrated with short running intervals to simulate Hyrox fatigue patterns.
  - Grip endurance sessions: 2x weekly, including static holds (60–90 seconds) and dynamic carries with short rests to push grip durability.
Wall Balls & Ski Erg improvement plan
- Drills and technique:
  - Wall Ball rhythm: practice 30–60 second continuous sets focusing on a consistent squat depth and throw height, keeping a steady breathing pattern to avoid fatigue-driven slop.
  - Ski Erg efficiency: work on postural alignment, chest up, and an efficient leg-driven drive. Short, high-quality intervals with proper recovery.
- Training routines:
  - Wall Ball rhythm blocks: 4–6 sets of 30–60 seconds with short rests, focusing on consistent tempo rather than raw speed.
  - Ski Erg blocks: 4x3–5 minutes at a controlled pace with 1-minute rests; emphasis on technique to maintain speed with higher efficiency.

Race Strategies

To translate these improvements into race-day gains, adopt a strategy that leverages your current strengths and protects against the lapses you’ve shown in the heavy sections:

Pacing and sequencing: Start the first two runs with a controlled but slightly faster tempo than you’ve shown historically (near your 5:40–5:50 mark, if sustainable). Use Running 1 as the pace test, and plan to push the pace a notch in Running 2, then maintain or slightly build into Runs 3–5. By Running 7–8, you want to finish near, or just under, your best running split of 5:45 to demonstrate that you’re closing strong rather than fading.
Roxzone discipline: Treat transitions as deliberate, not wasted time. Layout your station order, set up each tool in your preferred alignment, and rehearse a 15-second maximum transition target in practice. The goal is to drive your RoZone time down from 7:21 toward the low 7:00s or high 6:50s in your next event.
Technical focus on sled/pull & carry: Prioritize the posterior chain and grip during heavy segments. In practice sessions, simulate the exact weights and distances of the Hyrox course so that when fatigue sets in, your body already knows the movement pattern and your neuromuscular system won’t “forget” the technique.
Breathing & recovery: Emphasize breathing cadence across runs and heavy segments to sustain oxygen delivery and reduce fatigue. For example, 2:2 breathing during most runs, with a controlled 3:2 or 2:1 during high-demand pushes and rows.
Team synergy: In doubles, coordinate pacing and nutrition between Sam and Louise. If one partner is stronger in a portion of the course, align the order and pacing to alternate responsibilities—e.g., one pulls while the other breathes and recovers, then switch; this can help minimize fatigue on any single partner and maintain a smoother overall pace.

Motivation and mindset: “If you’re tired, that’s not a reason to stop; that’s a reason to push through.” After all, Hyrox rewards you for grinding strategically, not just grinding hard. And remember, a little humor can cut through fatigue: if you trip on a transition, just pretend you were doing a staged "reaction drill"—the crowd will cheer, and you’ll own the next rep.

Conclusion

What you demonstrated in Stockholm shows you have a solid hybrid engine with some obvious leverage points. The main path forward is to reclaim time in the heavier, technique-heavy zones and sanitize transitions so every segment supports your running, not fights against it. Focusing the training on Run Total improvements (target of about 4:16) will yield the biggest net gains when you combine with targeted sled pull, rowing, and transitional efficiency work. The “Run Total” lever is your best bet to drop your overall time toward the 1:17–1:20 zone in the coming cycles if you maintain discipline with your plan.

Plan cadence: 8–12 weeks of targeted preparation, with a 2–3 Hyrox-specific practice sessions per week that combine runs, the gym segments, and Roxzone transitions. Use your past performance data as a feedback loop. If your total running time is your gating factor (and given the splits, it is), use that as your concentration for the season ahead. You’ve got a strong base; now tighten the technique, speed, and endurance in a cohesive build that translates to every station and every transition.

Next big opportunities to put this plan to the test include:

PUMA HYROX World Championships Stockholm 2026: Råsunda, Sweden — a chance to test your improvements on a stage that remains highly competitive and has strong field alignment with your current performance.
HYROX HELSINKI 2026: A chance to fine-tune the Scandinavian travel and race-day execution, applying a more streamlined Roxzone cadence and improved sled/row performance.
LEMON GYM HYROX RIGA 2026: A potential gauge for your endurance under fatigue and to test carry logistics with different equipment layouts.

And to close with a bite of motivation and a nod to Hyrox humor: “The obstacle isn’t the wall, it’s how you set your mind to climb it.” Stay focused, stay patient, and stay relentless. You two are built for this, and the data shows you have the capacity to cut meaningful time on the right drills and race-day discipline. As a doubles pair, you’re not just competing against others—you’re refining the efficiency of your own machine every session. You’ve got this. Stay hard. Let’s turn those roxzone seconds into championship minutes. 💪💥🏆

Signed,

The Rox-Coach