The Rox-Coach here, player-facing, no fluff, ready to pull max output from Ryan Singleton and squeeze every second out of the next Hyrox. We’re not chasing vibes—we’re chasing data-driven progress with brutal consistency. If motivation had a tempo, it’d be a steady, hard-hitting drumbeat. And yes, we’ll keep it smart, not cringe. Stay hard, stay focused.

Overall Performance

Ryan Singleton delivered a solid, hybrid performance in Glasgow 2026. An overall time of 01:32:08 places him in the top 67% of the field (2630 athletes) and top 74% in the 30-34 age group (493 athletes). The standout strengths were clearly in the strength-based segments (sled push, rowers and farmers carry) where he posted top-tier times relative to his peers. Notably:

Roxzone time shows he spent less time in transitions than the average within his division (–01:06 vs. average), indicating efficient transitions and solid setup between stations. That’s a real asset in Hyrox—your transitions can save or waste a lot of time, and Ryan is ticking the “fast zone changes” box.
Total running time was 44:07, which is 17 seconds faster than the average in his category. This pins him as a competent runner, but the data also flags a runner-skewed profile rather than a pure strength athlete.
Best running lap was 4:55, and several running legs hovered around the mid-5s to mid-6s, with the most notable slower segments in the middle and late runs. The final running effort (Running 8) at 7:08 (+0:49 vs average) indicates fatigue accumulation or pacing drift late in the race.
Strength segments show clear strengths: Sled Push (03:49, +0:39 vs average but still a strong percentile —84), Rowing (05:18, +0:19 vs average, 82 percentile), and Farmers Carry (02:49, +0:28 vs average, 84 percentile) are all comfortable for Ryan. This demonstrates a robust hybrid engine with a capacity to carry high load for longer minutes.
Areas with clear room for improvement: Wall Balls (07:41, +0:06 vs average; 66 percentile), Sled Pull (05:38, +0:14; 70 percentile), Burpees Broad Jump (06:15, +0:13; 67 percentile), and the Combine of running and some weaker running segments (Running 1 and Running 3 show slower-than-average splits).

From a pacing standpoint, Ryan started reasonably steady but showed a tendency to slow down in the late stages of the race, especially on Running 8 and the later segments. With a runner-leaning profile, the job is to leverage the existing capacity in running while dialing up the demand capacity in the strength zones to balance fatigue and keep a more even split across the day.

In short: Ryan is a strong hybrid runner with notable reservoir in the sled/push/pull/farmers and rower stations. The primary leverage is to convert more of that strength potential into reductions in the “slow” running segments and to prevent late-race decay. And yes, the motivation remains: “Discipline equals freedom” and the silence that comes after a hard set—no excuses, just better numbers next time. 💪

Segments & Race Analysis

General interpretation of the race flow and how Ryan fared relative to the average within his finish group:

Running segments: Overall running time is competitive and faster than average, indicating Ryan’s strong cardio foundation. However, several early runs were slower than average (Running 1 +0:37) and the late Run 8 was noticeably slower (+0:49). This pattern suggests an early-was-nervous or controlled start followed by fatigue accumulation. The best single lap (04:55) shows we can bank strong, repeatable running speed. The key is to even out the pace so the late running is not the breakdown point.
Sled Push and Sled Pull: Sled Push was a standout strong zone (84 percentile) but still slower than the fastest potential by time benchmarks (03:49 vs a potential 03:04). Sled Pull at 05:38 is acceptable but shows room to shave off almost half a minute with better technique and leg drive mechanics. These segments reveal an ability to generate power but point to optimizing the transition into and out of each lift and maintaining posterior chain engagement through the entire waveform of the sled tasks.
Rowing: Rowing at 05:18 is good and among his stronger segments (82 percentile). The potential improvement is modest here, but even small optimizations (stroke economy, catch timing, hip hinge alignment) can yield meaningful reductions in overall time, especially in longer races.
Farmers Carry and Wall Balls: Both show strong endurance to the mid-high end of the field, with room to shave time by improving grip endurance, hip extension mechanics, and breathing control during high-rep wall ball sets. Wall Balls in particular often bottleneck when athletes lose rhythm between reps; focus on smooth, repeatable cycles and minimal deceleration at the finish position.
BBJ (Burpees Broad Jump): Time is acceptable but carries a notable 6:15 total; technique and transition efficiency here can be a big limiter. Improving the rhythm between burpees and the broad jump can yield a meaningful chunk of time savings in a real Hyrox run.

Summary: Ryan demonstrates a strong hybrid profile with notable strengths in sled push/pull, rower, and farmers carry. The main optimization opportunities lie in running pacing (especially late in the race) and a few target strength segments that can reduce time in the mid-to-late portions of the test (wall balls, burpees, and sled pulls), which in turn supports a more even running profile.

Segments to Improve

Below are the segments with the most potential improvements, including the recommended focus, target improvement, and training prescriptions. For each, I’ve mapped the improvement amount to a practical training percentage to guide weekly programming. The percentages indicate the approximate emphasis you should place on each area within a 6-week block for the next race cycle.

Run Total – Potential Improvement: 00:47 (From 44:07 to 43:20). Focus during training: 19%.
- Why it matters: The total running time is already good, but shaving nearly a minute will push the overall score significantly. Short-term gains here come from more efficient running economy and better pace management across the mid to late cycles, especially in the last two runs.
- Training strategies:
  - Tempo + cruise intervals: 2x per week, 25–40 minutes at tempo (roughly 80–88% heart rate max) with a 10-minute warm-up and cool-down. Include 3–4 sets of 5–6 minutes at 90–95% of tempo with 2-minute easy jogs between.
  - Fast finish runs: Frequency: 1–2 sessions/week. Do 2x1-km repeats at 4:30–4:45 pace, with 3 minutes easy jog between, aiming to sustain a fast lap late in the race-day simulation.
  - Running economy drills: A) A-skips, B-skip, high-knee builds, B-mode running with a 20–40 m sprint finish every 200 m. B) Build up cadence to 90–95 rpm and maintain >170–180 strides per minute for longer durations.
  - Running form work: Drills such as tall posture, midfoot strike, quick cadence, and minimal overstriding. Use 2–3 short sessions per week focusing on form under fatigue (e.g., tempo run with form check at the 25–30 minute mark).
- Compromised running scenarios: If you’re short on time, substitute one easy run with a 30-minute run with 6x100 m accelerations at 95% focused on form; this preserves running economy while maintaining stimulus.
Sled Push – Potential Improvement: 00:45 (From 03:49 to 03:04). Focus during training: 18%.
- Why it matters: A strong sled push is a hub for leg drive and hip extension. Reducing this by nearly a minute will free up more energy for running and other stations.
- Training strategies:
  - Progressive sled work: 2–3x per week. 6–8 sets of 20–30 m pushes, gradually increasing load every other week. Start with moderate loads, then cycle to heavier 2–3 sets of 12–15 m, focusing on explosive hip extension and maintaining torso upright position.
  - Technique cues: 1) Drive through the hips, 2) Keep chest tall and shoulders retracted, 3) Short contact time with the sled for momentum, 4) Finish with a strong knee extension to stop the sled quickly but smoothly.
  - Accessory strength: Squat variations (front squats, safety bar squats) to improve lower-body power. Romanian deadlifts to reinforce hip hinge and posterior chain endurance. Plyometrics: box jumps or depth jumps 1x/week to improve ground contact speed.
- Transitional efficiency: Practise 2x weekly “sled-to-trow” transitions in training (fast reset and catch) to shave seconds in between segments.
Farmers Carry – Potential Improvement: 00:35 (From 02:49 to 02:14). Focus during training: 14%.
- Why it matters: Carry distance and grip endurance directly impact the Farmer Carry station, often dictating fatigue levels before the next big station.
- Training strategies:
  - Farmers carry mastery: 2x weekly sessions with progressively heavier handles. 3–4 rounds of 40–60 m carries with short rest intervals, focusing on maintaining scapular position and stable trunk.
  - Grip strength: Farmer’s carries paired with static holds and heavy holds (tires, trap bar carries, finger extensions). Wrist flexor/extensor training and timed holds.
  - Technique cue: Short, quick steps; stay tall; keep the load close to hips to reduce stride length loss; breath control: nasal inhale, mouth exhale during every carry to moderate heart rate.
Wall Balls – Potential Improvement: 00:35 (From 07:41 to 07:06). Focus during training: 14%.
- Why it matters: Wall balls combine lower-body power with upper-body endurance and require a rhythm that doesn’t break under fatigue. A modest 35-second improvement is very doable with better rhythm and hip drive.
- Training strategies:
  - Wall ball sets: 4–6 sets of 20 reps at 9–10 ft target. Rest 60–90 seconds between sets. Focus on a consistent hip hinge, rapid hip extension, and a controlled finish with a shallow knee bend to absorb impact.
  - Rhythm drills: 3–4 rounds of 15–20 reps with a metronome (90–100 bpm) to synchronize movement with breath. Train a 2–1 rep pattern (two reps quick, one slow) to adapt to fatigue.
  - Breathing technique: Exhale through the effort when throwing the ball, inhale during the reset. Lower heart rate by using the exhale to reduce tension.
Sled Pull – Potential Improvement: 00:29 (From 05:38 to 05:09). Focus during training: 11%.
- Why it matters: Sled pulls often demand a strong posterior chain and grip. Reducing time here supports better overall pacing and reduces cumulative fatigue.
- Training strategies:
  - Pull variations: 2x per week, 4–6 sets of 20–25 m heavy pulls with short rests. Use a wide stance and strong hip hinge to increase drive.
  - Posterior chain work: Romanian deadlifts, back extensions, and glute-ham raises to reinforce hip extension strength and endurance.
  - Grip conditioning: Heavy towel hangs, farmer’s carry variations, and band-resisted holds to improve wrist/forearm endurance during pulls.
Burpees Broad Jump (BBJ) – Potential Improvement: 00:29 (From 06:15 to 05:46). Focus during training: 11%.
- Why it matters: Burpees and broad jumps explode transitions. A 29-second improvement can come from more efficient burpee mechanics and faster transitions between reps.
- Training strategies:
  - Burpee mechanics: Practice “two-beat” burpees with a quick push-up and a tight hips-to-shoulders push, minimizing time spent in the bottom position.
  - Broad jump efficiency: 6–8 sets of 6–8 broad jumps with emphasis on an explosive hip extension and a quick reset between reps. Focus on minimal wasted horizontal space between reps.
  - Transition practice: Combine burpees with dynamic core work (plank variations) to stay upright and ready for the next rep sooner.
Rowing – Potential Improvement: 00:23 (From 05:18 to 04:55). Focus during training: 9%.
- Why it matters: Rowing is a major engine for many Hyrox athletes. A 23-second improvement is realistic with better stroke economy and splits under fatigue.
- Training strategies:
  - Rowing intervals: 2x per week. 6x500 m intervals at a controlled stroke rate (26–28 SPM) with 1–2 minutes easy pace, focusing on stroke length and finish position.
  - Technique work: Band-resisted rows or cable rows to reinforce scapular retraction and a strong hip drive with a smooth catch and finish.
  - Breath control: Practice breath control with controlled inhales during easy portions and a strong exhale on pull to maintain rhythm.

Race Strategies

Pacing strategy: Start steady in Running 1 (avoid the early surge that costs you in the late stages). Aim to hold roughly a 5:10–5:20 per km pace on the early runs and plan to ramp the effort gradually to avoid the late-race fatigue you’re currently experiencing. Use the Best Running Lap (04:55) as a reference for an ideal running pace in the mid-race segments; try to replicate that rhythm across Running 1–4 and then maintain a controlled but powerful finish in Running 5–8.
Roxzone management: Your roxzone is already faster than average, which is excellent. Continue to minimize transition time by practicing “pre-set” station boards and a quick, deliberate, standardized setup for each station. A quick mental checklist between segments—helmet on, strap secured, drink bottle ready, and favorite grip in place—saves seconds and reduces cognitive load during the race.
Station-specific pacing: For weaker segments (Wall Balls, BBJ, Sled Pull), use a known-pace approach: treat these as “anchor” legs where you try to hold a consistent, repeatable rhythm to avoid the cumulative fatigue from searching for pace under fatigue.
Running and strength balance: Because your total running time is faster than average but you’re showing fatigue late, you should sustain a strong running economy while raising your muscular strength reserve to prevent early fatigue from kicking in. Integrate targeted strength days with running days to maintain a cross-stressor adaptation and avoid over-fatigue on race days.

Conclusion

Ryan, you’ve got a formidable hybrid toolset. Your strengths in sled work, row, and farmers carry set you up for podium-level sessions inHyrox. The real leverage comes from dialing your late-race running and improving a few stations that are robbing you of 1–2 minutes overall. With a disciplined six-week block focused on running economy, transition efficiency, and targeted strength work for the lagging stations, you can move into a faster finish time and a more balanced race profile.

Next races for you to plan around include:

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

Use the Cardiff event as a primary gauge for applying this block, with Rotterdam as a second data point and London as a readiness test. You’ve already shown the capacity to outperform the average in several critical stations; now it’s about tightening the margins, especially in the endurance segments and the heavier, endurance-demanding stations.

“Every time you think you’re done, you’re not.” Use that Goggins-esque grit, but pair it with Jocko’s discipline: wake up hungry, stay disciplined, and attack the plan with surgical precision. Also, a light joke to keep the mind fresh: “If Hyrox had a coffee station, you’d still beat them to the wall balls because your legs are wired to move.” And yes, it’s not about being the strongest; it’s about being the most consistently strong across eight stations and a brutal 8-km run. You’ve got this. 💥

Final note: The Rox-Coach

Ryan, you’re on the right track. The plan is clear: push your running economy to sustain a more even split, and convert more of your strength capacity into lower times in the mid-to-late segments. Keep your transitions tight, keep your mind sharp, and trust the process. The next race calendar is your stage; now go write the script. Stay hard, stay disciplined, and keep moving.