The Rox-Coach here—The voice in your earfire when the gym lights go up and the Hyrox plates start singing. Ross & Graeme, you two rolled into Glasgow as a tight doubles duo and left with data you can turn into vicious improvements. Let’s break this down like a plan: what you did well, where the gaps are, and exactly how to train to close them. Stay hard, stay disciplined, and let’s convert those big numbers into bigger results. 💪💥

Overall Performance:

Ross Sharp and Graeme Sharp entered HYROX Glasgow as a strong runner–hybrid pair with a clear advantage in total running time. Your Total running time of 47:17 is faster than the average for your finish time, indicating a runner-dominant profile that can carry you through the majority of the course with efficiency. Average running time for this finish group sits just over 47:50, so you clocked a sprinting edge in the legs with strong aerobic capacity. Your Best running lap of 5:27 shows that you’re capable of hitting sub-6s when fresh and in rhythm, which is a serious asset for pushing through the long Hyrox grind.

However, you carried a heavy transition load (Roxzone 5:22, -2:51 vs average; 27th percentile). That is a clear indicator that, despite running efficiency, you wasted a lot of time between stations. The split-by-split data confirms that you were generally solid on early runs and many of the purely strength-based segments, but you paid a hefty toll in a few gatekeeping blocks—particularly Sandbag Lunges, Wall Balls, and Burpees Broad Jump (BBJ). The Wall Balls and Sandbag Lunges are the two biggest culprits for time loss, with BBJ also contributing a meaningful drag. Transition handling—carrying gear, setup, and move-to-move tempo (Roxzone)—also pulled you down compared to the field. In short: you’re a runner who can outpace most in the last mile if you don’t let the transitions and heavy-strength blocks steal your momentum.

In terms of age-group context (35-39) and national field, finishing 1252nd out of 1356 overall (Top 92%) and 253rd in your age group (Top 96%) is a respectable result—especially given the tight competition in doubles Hyrox. The key to breaking into a higher percentile is shaving precious seconds off the roxzone, tightening the sandbag/wall-ball sequences, and maintaining run speed through the power blocks. You’ve got a powerful engine; you simply need to improve the conversion between engine and course efficiency. A few tweaks can push you into a higher bracket in the next races. “Discipline equals freedom.” — Jocko Willink; your discipline in transitions and wall-ball technique will free up precious minutes in Cardiff and Rotterdam.

Overall assessment: Your profile is very clearly running-forward, strength-anchored with a hybrid edge. The biggest gains come from reducing transition downtime and shaving time in the two heavy-strength blocks that currently spike your total time. You’re not far from a 1:23–1:24 range with cleaner transitions and improved wall-ball/sandbag efficiency. Your race plan should lean into your running strengths, but build a stronger, faster bridge from the run to the first strength station and back to running. Stay focused, because small changes here compound into big gains on race day. “If you’re tired of starting over, stop giving up.” Stay relentless. 💪

Segments & Race Analysis:

General tempo and pacing: Your running times show solid consistency with a peak in Run 2 (best split), followed by gradual fatigue on later runs. The first running lap (5:42) was slightly slower than average but within a reasonable early-race window. The fastest lap around Run 2 indicates you can surge when fresh and maintain rhythm with a steady fuel strategy. The later running laps hover around 5:44–6:42, suggesting a need for better fuel management and a more stable pace into the mid-to-late course to keep your strength blocks from derailing you.
Strength blocks (Sandbag Lunges, Wall Balls, BBJ): This is where time adds up quickly. Sandbag Lunges and Wall Balls were your two most costly stations, each carrying significant time penalties relative to the field. BBJ also added a notable drag despite being only one segment. These three blocks indicate a need to optimize efficiency, sequencing, and rhythm under fatigue. Poor transitions into and out of these stations amplify fatigue into the subsequent running segments.
Roxzone (transitions): Your Roxzone time is the standout bottleneck—5:22 is well below average and 2:51 slower than the average. That means you’re spending a lot of time between moving from one exercise to the next. Even strong segments can be squandered by inefficient transitions. This is not a problem of mental focus alone; it’s the combination of gear setup, breathing cadence, and station-specific technique under fatigue.
Other segments: Ski Erg and Rowing were solid, with Ski Erg near average and Rowing slightly above average. The Sled Push was competitive, and the Sled Pull was the only other relatively slower portion in isolation, but not the largest contributor to your overall time. The Farmers Carry was a plus for you, finishing quickly with good carrying speed.

In short: your running is strong and sustainable, but your heavy blocks and transitions are stealing time. The path to a better finish is to convert the energy you have in your legs into faster machine-like transitions and more efficient wall-ball/sandbag patterns. The data points to a plan that strengthens your weakest links without draining your run engine. You’ve earned the right to push higher; now it’s about refining the mechanics under fatigue. “The mind will quit a thousand times before the body will.” Let’s ensure the body is the one leading the charge in Glasgow 2.0. 💥

Segments to Improve:

Focus for Improvement Plan (prioritized by impact and feasibility):

Sandbag Lunges — Potential Improvement: 01:53 (From 05:54 to 04:01); Focus during training: 39%

Why it matters: This is the largest time sink, and it directly impacts your ability to get back into running with tempo. It also taxes grip and hip flexor endurance, which compounds fatigue into the next running segment.
Training strategies:
- Technique drills:
  - Sandbag positioning drill: 4 sets of 8 lunges with the bag held in front rack position, focusing on a stable trunk, vertical shin over the ankle, and a clean leg turnover. Use a slower tempo (2 counts down, 1 count up) to master control.
  - Stride-aligned switch drill: Practice switching legs in controlled sequences (8–10 reps per set) with the sandbag quickly moved to the other shoulder without breaking form.
- Load & effort progression:
  - Week 1–2: 40–50% of competition bag weight, 4 sets x 12 reps (alternating legs), with a 60-second rest between sets; emphasize form and speed per rep.
  - Week 3–4: 60–70% weight, 5 sets x 10 reps, shorter rest (45–60 seconds); introduce tempo sets (2 seconds down, 1 second pause, 1 second up).
  - Week 5–6: 80% weight or near-competition weight, 6 sets x 8 reps; implement a “chop and switch” pattern to keep pace consistent through fatigue.
- Interval conditioning for return-to-run:
  - 4 x 400 m run with a sandbag lunges block (8–10 lunges per leg) integrated into the 400 m jog recoveries; aim for minimal dwell time between the lunge set and the next run segment.
- Technique corrections:
  - Foot placement: keep front foot aligned with knee, avoid over-reaching past toes; practice with a mirror or video to ensure knee stays behind the toes on descent.
  - Hip hinge: emphasize a stable hinge pattern to reduce knee shear and protect the posterior chain.
  - Breathing: exhale on the hip extension to keep abdomen tight and prevent breath-hold fatigue.
Wall Balls — Potential Improvement: 01:46 (From 06:33 to 04:47); Focus during training: 37%

Why it matters: Wall Balls are a high-switch power and cardio load. Time spent here is a direct drain on your Roxzone as you recover for subsequent runs and heavy lifts.
Training strategies:
- Volume management with fast-sets: 5 x 10 at 20 lb or 14–16 lb (depending on standard) with a 15-second rest between sets; maintain a strict pace and keep a quick, rhythmic ball trajectory to avoid unnecessary resets.
- Breathing pattern drills: Exhale forcefully on wall-ball release; inhale during the catch to stabilize core and keep pace under fatigue.
- Tech drills:
Load & technique progression:
- Week 1–2: 4 x 12 reps at lighter ball weight with full range and smooth tempo; focus on accuracy before speed.
- Week 3–4: 5 x 10 with moderate weight; introduce micro-breaks (1–2 seconds) between reps if needed to maintain form.
- Week 5–6: 6 x 8 at competition weight with minimal rest; aim to complete a 60–90 second window with clean form and consistent ball trajectory.
Technique corrections:
- Keep the spine neutral; avoid excessive arching of the lumbar spine during reps.
- Elbow-knee alignment: use a consistent elbow angle and extend fully to reduce wasted time from misdirected throws.
- Breath control: settle into a rhythm, not a sprint—steady, controlled reps beat ragged, fast reps that escalate fatigue quickly.
Burpees Broad Jump (BBJ) — Potential Improvement: 00:45 (From 04:23 to 03:38); Focus during training: 15%

Why it matters: BBJ is a high-fatigue connector segment that can break momentum if the rhythm is off. A 45-second improvement is tangible and will yield meaningful Roxzone reductions when you transition to running.
Training strategies:
- Technique drilling: practice a two-beat burpee—hip hinge into burpee, push-up if feasible, then a sharp broad jump, with minimal pause at the end. Use a metronome or timer to lock in consistent cadence.
- Explosive-tension conditioning: do a 6–8 week cycle with box jumps or broad jump progressions (soft landing) after each burpee, focusing on explosive extension but with controlled landing.
- Tempo integration: 6 sets x 8 reps, 15–20 seconds rest; aim to complete each rep in a consistent time window to avoid energy spikes.
Load & technique progression:
- Week 1–2: BBJ with lighter load and overall rhythm focus; 6 x 6 reps with 20–30 seconds rest.
- Week 3–4: Increase volume slightly (7–8 reps per set) while maintaining a sharp broad jump distance
- Week 5–6: Approach competition weight/resistance with precise tempo; integrate into a circuit with running, simulating Roxzone loads.
Technique corrections:
- Keep hands planted on the ground to speed transitions out of burpees; avoid a pause between the burpee and the jump.
- Breathing: exhale during the jump to keep core engagement stable through the flight phase.

Note: The percentages above reflect the focus share recommended for training blocks. The goal is to convert these improvements into a 2–4 minute Roxzone reduction over 6–8 weeks. The plan balances targeted strength blocks with running equilibrium to preserve your runner profile while boosting the raw power needed for sandbag, wall balls, and BBJ.

Race Strategies:

Pacing and sequencing: Start the race with a controlled but assertive Run 1 around 5:40–5:50 pace to set a sustainable rhythm. Use Run 2 to rediscover your rhythm and then hold a consistent pace for Runs 3–4. If you’re feeling confident, you can execute a small surge on Run 5 after the strongest strength station, but avoid a dramatic tempo shift that taxes your energy stores late in the course.
Strength-block sequencing: Place the sandbag lunges and wall balls early enough to ensure your legs aren’t already fatigued before Run 5 and Run 6. For doubles, you want to maintain your run speed and not crash into wall balls. If you feel the wall balls are going to ruin your pace, consider a quick micro-break split (e.g., 5–6 seconds max) to reset posture and catch breath before the next ball.
Roxzone optimization: Build transition drills into your weekly plan. Use a dedicated “transition sprint” day where you set up the stations in a row and practice breathing cadence and gear changes between pulses. Practice 8–12 transitions per session with a 10–15 second window between stations, focusing on crisp, mechanically efficient handoffs and setup. The goal is to shave seconds, not add fatigue to the run.
Gear and setup efficiency: Pre-position equipment to minimize movement between segments; keep the sandbag close to your body during transitions; ensure a consistent contact path for the wall balls and a tight grip on the Ski Erg handles to reduce wasted time.
Breathing and cadence: Use a consistent breathing cadence that aligns with the most taxing segments. For example, exhale on the return from the wall or the explosive portion of the BBJ; this improves core rigidity and reduces the risk of early fatigue.

Conclusion:

Ross & Graeme, you’ve shown you have the engine for Hyrox: solid running, competent strength work, and a resilient endurance base. Your key opportunities lie in reducing Roxzone time and accelerating the Sandbag Lunges and Wall Balls segments. At your current trajectory, you can expect meaningful gains by focusing on technique under fatigue and refining your transition efficiency. The next races give you a fantastic chance to apply this plan in a multi-week block and test whether your training translates to faster splits on race day.

Next races to target:
- HYROX Cardiff, United Kingdom — 29 April 2026
- HYROX Rotterdam, Netherlands — 15 April 2026
- HYROX YOUNGSTARS London, United Kingdom — 28 March 2026

Plan your season with intention: peak for Cardiff, then refine for Rotterdam and London. Your ability to shuttle between endurance and heavy-work blocks is the base. Now you need to sharpen the transitions into a weapon. As a reminder: “Discipline equals freedom.” Work the plan, stay consistent, and you’ll see your Roxzone shrink and your overall time drop. And if anyone asks why you’re smiling after a brutal station, it’s simple—Hyrox is a game of inches, and you’ve got inches to gain. “Stay hard.” 💪🏆

Key personal notes and tailored plan snippets

Runner profile emphasis: Because your Total running time is faster than average, train more the power and transition efficiency to ensure you don’t give back minutes in the heavy stations. Include 1–2 weekly microcycles dedicated to explosive strength with maintenance tempo running.
Posture and core: Integrate a strong core program with anti-extension drills, such as Pallof presses, planks with limb movement, and dead bug progressions. A strong core supports stable wall-ball catching and sandbag transitions and will help reduce Roxzone times.
Recovery strategy: Emphasize mobility and soft-tissue work to maintain hip and ankle function—key to fast transitions and lower-burden in lunges and wall balls. Add 8–12 minutes of hip-dominant mobility work post-workout and a lighter mobility day mid-week.
Consistency is king: The plan is to be consistent in practice across the nine blocks you have in a Hyrox day. Use the same order of exercises in practice to build automated rhythm and reduce the cognitive load on race day.

One last thought: Hyrox is a test of efficiency as much as endurance. You’ve got the endurance; now it’s about making your transitions, technique, and rhythm so smooth that the clock itself slows down to your pace. The next races will be your proving ground— Cardiff, then Rotterdam, then London. The path is clear: refine the sandbag lunges, wall balls, and BBJ technique; tighten Roxzone; and hold your running speed through the end. As a team, you’ve got the potential to break into a higher percentile.

“The difference between ordinary and extraordinary is that little bit of extra work when no one is looking.” Let’s lift that work ethic, and let the finish-line be your referee. You’ve got this. Stay hungry, stay disciplined, and stay hard. — The Rox-Coach 🏆💪