The Rox-Coach here — delivering a performance-amped, no-excuses feedback report for Will Callaghan after the 2025 HYROX Mexico City race. We’re dialing in the exact edges that separate podiums from near-misses. You’ve got elite-level running and solid overall conditioning; now let’s finish what you started by tightening the transitions, strengthening the sticky spots, and sharpening race-day strategy. As always: stay hard, stay precise, and let’s turn analysis into execution. 💪

Overall Performance

Will, you delivered an exceptional showing in a highly competitive field, finishing 57th overall (top 2% of 2030 athletes) and 57th places you into the elite pack for this course. Your age-group placement is outstanding—Top 4% in 463 athletes—so you’re clearly pacing well against peers at your level. You ran extremely well for a Hyrox athlete who leans toward a hybrid profile: your total running time is fast (39:05), and you posted a best single lap of 04:08, which shows you have genuine running speed within the Hyrox format.

pacing and profile notes:

Runners profile with strong running base: Your total running time is faster than average, indicating a runner-forward engine. This is a huge strength for Hyrox, where a fast rhythm across running segments can carry you through the field in the later stations when fatigue stacks up.
Transition and workout/task economy in doubt: Your Roxzone (time spent between exercise zones) is 9:41, well above average (80th percentile). That suggests more time spent in transitions and setup than the typical finish-time peer. In Hyrox, the roxzone is a high-leverage area: stacking efficient transitions with minimal downtime compounds your overall pace dramatically.
Wall ball and sandbag segments flagged as areas with room to push: Wall Balls and Sandbag Lunges show notable inefficiencies, especially in the wall balls where your time was a clear gap from the average. Sandbag Lunges also underperformed quite a bit (3rd percentile in the race data). These are the two zones where small technique gains yield outsized race-time savings.
Strength segments showing potential improvement: Sled Push time was competitive (3:02) but not at your peak; Sled Pull lagged (4:08) compared to your Manchester performance. You’ve got the raw strength, but the efficiency in those strength blocks needs improvement to translate into faster transitions and less fatigue.

Key takeaway: your running base is a strong backbone for your Hyrox performance. The real gains will come from reducing the Roxzone, lifting performance in the wall balls and sandbag lunges, and sharpening strength blocks so you can drive through the heavy stations with less fatigue. The “runner who lifts” vs “hybrid athlete” balance is tipping toward the former; now we push the latter into more seamless, continuous output across all stations.

Segments & Race Analysis

General race landscape and how you fit into it, with a focus on where you gained or lost time versus the average for your finish time and division:

Opening segments: Running 1 was 4:10, slightly faster than the average (04:25-ish equivalent pacing for the group) and ranked 35th percentile. This shows you started with aggression, which is common among strong runners. It didn’t penalize you early on, and you carried that momentum into the Ski Erg and Running 2.
Ski Erg to Running 2: Ski Erg at 4:27 was almost even with average (+0:01) and 44th percentile, indicating a solid, sustainable tempo. Running 2 at 4:15 was 0:25 faster than the average opponent in your cohort but dropped to the 20th percentile, showing a drop in relative performance as fatigue or fuel shifts began to bite compared to peers finishing with similar times.
Strength blocks (Sled Push / Sled Pull): Sled Push at 3:02 was 0:13 faster-than-average (55th percentile), while Sled Pull at 4:08 was -0:33 vs average (23rd percentile). This pattern suggests your pushing is technically solid and strong, but pulling mechanics or fatigue during the pulling segment hindered you more than push did. This is a red flag for your posterior-chain endurance and grip endurance under fatigue.
Running 3 & 4: Running 3 at 5:08 (+0:08) and Running 4 at 4:59 (+0:00) show you maintained pace consistency but the spike in Running 5 (5:52, +0:44) reveals fatigue accumulation or possible inefficiencies transferring into the mid-to-late running segments. The percentile drop (65th) indicates this was a real weakness relative to peers with similar finish times.
Burpees Broad Jump & Rowing: Burpees Broad Jump at 4:27 (-0:38) and Rowing at 4:35 (-0:09) indicate an overall drop in performance during the mid-lation circuits and the transition to the Rowing station. You weren’t catastrophically slow here, but these are the cumulative pain points where a few seconds are being carved out by fatigue or technique breakdowns.
Roxzone and Wall Balls: Roxzone time of 9:41 (+3:03 vs average) indicates the biggest deltas in your performance. Wall Balls at 6:46 (+0:25 vs average) indicate you slowed noticeably during the wall-ball station, a critical station in Hyrox that couples with cardio fatigue and requires precise mechanics to avoid wasting energy.
Final running blocks and Sandbag Lunges: Running 7 (5:04) and Running 8 (4:08) reflect a strong finishing sprint within the run segments, yet Sandbag Lunges at 3:18 (-1:36 vs average) were a major bottleneck—your legs took a heavy, fatigue-driven hit here that rippled into subsequent stations.

Overall, you have a strong running engine and good short- to mid-station performance with a notable opportunity to optimize transitions and key strength segments (wall balls, sandbag lunges, roxzone). The biggest area to convert is reducing the roxzone time and converting that energy into a more continuous, minimal-rest effort across stations.

Segments to Improve

Below are the three segments with the most potential for improvement, the rationale, and a detailed plan. For each segment, I’ve included a specific focus percentage to guide your training emphasis. The goal is to convert these improvements into tangible time savings and in-race energy efficiency.

Wall Balls - Potential Improvement: 00:59 (From 06:46 to 05:47), Focus during training: 47%

Why this matters: Wall Balls are a high-effort, high-skill station that directly tax your explosive power and midline stability. A nearly one-minute improvement here compounds into substantial time savings, especially with roxzone reductions.
Technical targets: hip crease depth, knee tracking, efficient squat-to-ball extension, and consistent release at eye level. Eliminate early pacing lag by maintaining a smooth, controlled ball path instead of a “hurry-and-muffin” style that wastes energy.
Drills and exercises:
- Wall Ball Velocity Sets: 6 sets x 12 reps at 9-12 lb (adjust to your competition weight) with 15 seconds rest. Emphasize explosive hip drive but maintain ball contact and controlled finish on each rep.
- Wall Ball + Broad Jump Alternating EMOM: 8 rounds of Wall Ball 15 reps, then 2 broad jumps for distance; keep the ball release consistent and the rebound of your lower body coordinated.
- Descent Control Drill: 4 sets x 20 reps, focusing on a slow 3-2-1 descent (3 seconds down, 1 second hold, explode back up). This builds eccentric control and reduces wasted energy during high-rep sets.
Weekly training plan idea: 2x primary wall ball sessions + 1x cardio-density session where wall balls are integrated with running (e.g., 800m jog + 15 wall balls x 4 rounds) to simulate Hyrox fatigue patterns.
Technique corrections: ensure you are not letting your torso tilt forward too much, keeping the ball path straight and catching with a slight knee bend. Foot placement should be stable with a strong Achilles activation to absorb the impact of every rep.

Sled Push - Potential Improvement: 00:26 (From 03:02 to 02:36), Focus during training: 21%

Why this matters: Sled Push is a power movement that tests leg strength and core stability, but fatigue can degrade form quickly. A 26-second improvement across this station could translate into noticeably faster transitions and better overall pacing, especially on the back half of the course.
Technical targets: maintain a narrow torso, explosive leg drive, and coordinated breath to prevent energy leaks. Focus on maintaining a consistent push cadence rather than a brute-force sprint that fatigues your posterior chain early.
Drills and exercises:
- Concentric Push Intervals: 8 x 20 m at 90-95% effort with 60 seconds rest. Emphasize stable trunk, tight core, and no wasted hip extension.
- Hill Push Variations: Sled push sprint up a gentle incline to force proper hip extension and knee drive without overloading the spine.
- Single-Leg Stability and Hip Hinge: 3 rounds of 30 seconds per leg on a wobble board, then 3x8 barbell hip thrusts to reinforce posterior chain immediate transfer to pushing movements.
Weekly plan: 1-2 sled-push-specific sessions, plus 1 strength day focusing on hip hinge and knee extension strength (deadlifts, trap bar deadlifts, glute bridges) to improve drive without sacrificing form.
Technique corrections: keep the scapula stable, avoid collapsing at the mid-back, and maintain a flush-to-ground torso angle to maximize leg drive without weight-shifting into the hips.

Total Running Time (Run Total) - Potential Improvement: 00:24 (From 39:05 to 38:41), Focus during training: 19%

Why this matters: With a runner-friendly total time, your focus should now shift to controlled, efficient strength work to support the run volume and take advantage of your running base. A 24-second improvement in run time translates into meaningful gains over a Hyrox race where every second matters in the middle and late laps.
Strategy: pair targeted strength work with running, focusing on maintaining turnover and posture under fatigue, and offset fatigue with resiliency training (tempo runs, strength circuits with minimal rest, and speed endurance blocks).
Drills and exercises:
- Tempo + Strength: 3 x 20 minutes tempo runs at a controlled pace, with 12-15 minutes after each set finishing with 6-8 rounds of 60-second cycles of bodyweight squats, lunges, and push-ups to carry run fitness into the strength domain.
- Post-Run Power Circuits: 4 rounds of 6-8 reps of heavy squats or trap bar deadlifts followed by 30 seconds of high-cinish sprint or hill sprint on an incline. This will train the ability to convert running endurance into Hyrox-strength efficiency.
- Grip and Forearm Endurance: Farmer carries, yoke carries, and loaded carries 2-3 times per week to sustain grip in the longer carry sections and maintain running form while fatigued.
Reality check: Because your total running time is already faster than average, the plan is to push for incremental gains via strength-focused blocks that preserve your top-end speed while improving force absorption and transfer into the strength stations. This shifts you toward a “hybrid athlete with stronger anchor points” rather than a pure runner who struggles with the weights.

Optional note: Sandbag Lunges were a notable bottleneck (3rd percentile) that can dramatically swing your national-level performance. We’ll address those in a separate plan if you want to emphasize that in training blocks; it isn’t among the top three “most improved” segments but it’s a high-payoff area if targeted properly.

Roxzone – Time between zones: 9:41 (+3:03 vs average), 80th percentile

Why this matters: As the roxzone grows, your total time drags due to setup and transition inefficiencies. You’re already a strong runner and lifter; the gap here is a direct, controllable lever to shave off minutes as you race more often.
Practical fixes: implement standardized transitions (e.g., a fixed 5-step routine: step, breathe, grip, position, drive) and drill them in training with a stopwatch. Practice “micro-rituals” like chalking hands, placing feet, helmet or cap, and instrumenting the pace for each station so you’re ready to roll without hesitating.

Race Strategies

To optimize your next races and convert your strengths into top finishes, here are concrete race-day strategies tailored to your current profile and the data from Mexico City and Manchester.

Pace management and station ordering: use your strong running base to stay within a controlled, sustainable pace for the first half of the course and avoid the mid-race spike in Running 5. A modest positive split early—keeping 4:15-4:25 pace on the first two runs—will help you finish strong and reduce oxygen debt.
Roxzone discipline: pre-plan your transitions with an explicit, minimal-rest protocol. For example:
- Take 5 steps into each transition; identify the next target (e.g., Sled Push) with a quick breath and reset;
- Keep a minimal, steady breath (inhale on the way to the next station, exhale in the first push);
- Grip equipment with a quick, efficient dynamic entry (no wasted seconds re-gripping or re-aligning equipment).
Weigh the wall balls in the context of the roxzone: do not slow the transition into Wall Balls. Instead, rehearse “ball path-to-wall” setup in a minimal-rest manner: precise foot placement, immediate ball release, and efficient antiphase breathing to sustain the output across sets.
Run-to-Station integration: practice running into the strength stations with a slight deceleration, not a hard change in pace. A controlled approach helps preserve the posterior chain integrity for the sleds and carries that come later in the course.
Hydration and fueling plan: Altitude and heat in Mexico City can accelerate fatigue. Plan hydration to match your run pacing and stations, ensuring that you’re not dropping energy too early in the race’s latter half.
Mental cues: adopt David Goggins-like “callous the mind” mindset for the wall balls and lunges; a simple cue like “hips to drive, hands to finish” keeps technique clean under fatigue. Remember: “Pain is temporary, pride is forever.”

Training Plan: 6–8 Week Focus to Address the Key Segments

Below is a practical, periodized plan focused on the three priority segments plus Roxzone efficiency and overall running adaptation. Adjust the week lengths to fit your schedule and travel. The plan blends Hyrox-specific station work, strength endurance, and running density, with transitions built in.

Weeks 1–2: Foundation and Transition Drills
- Wall Balls: 2x/week — velocity-focused sets (6 x 12 reps) with 15 seconds rest; 2x/week — low-rep, high-velocity technique drills (6 x 6 with perfect form).
- Sled Push/Pull: 2x/week — push to 90–95% peak power for 20 m x 8 with 60 seconds rest; add 2 x 25 m incline push variations.
- Roxzone Practice: 2x/week — 10–12 minutes of station-to-station drills with minimal rest between stations; run a 2-station mini-block (e.g., Ski Erg → Sled Push) with a 30-second transition practice.
- Run Total maintenance: 2x/week — 30–40 minutes tempo or threshold work to reinforce efficiency without overdoing fatigue (keep HR in 85–92% range).
- Sandbag Lunges (technical focus): 1x/week — 3 sets x 12 reps per leg, emphasize smooth knee tracking and stable torso; progress to heavier sandbags as form holds.
Weeks 3–5: Strength-Endurance & Fueling
- Wall Balls: 3x/week — 4 sets of 15 with 15 seconds rest; add 2x EMOM 12 minutes focusing on speed and posture.
- Sled Push/Pull: 2–3x/week — 6–8 x 25 m pushes at high drive; 4 x 25 m pulls with moderate resistance; emphasize transition to carrying locomotion after each station.
- Roxzone-specific training: 2x/week — practice 3-station “buildup” blocks with 15–20 second transitions; add a mock finisher with Wall Balls and Rowing back-to-back to simulate fatigue.
- Running-inspired strength: 2x/week — 6–8 sets of hills or tempo runs combined with a short strength circuit (deadlifts, hip hinges, lunges) to improve transfer from running to station work.
- Sandbag Lunges: 2x/week — progressively increase load; add a carry-forward element (grenade carry or farmer carries) to simulate Hyrox carry fatigue.
Weeks 6–8: Specificity & Taper
- Wall Balls: 2–3x/week — taper to maintain speed (short, sharp sets) with max speed on each rep; focus on technique under fatigue.
- Sled Push/Pull: 2x/week — peak intensity sessions with short rest (50–60 seconds), transition into carries to test endurance and drive.
- Roxzone test sessions: 1–2x/week — full Hyrox-style simulation at 95% effort with 10–15 seconds transitions, focusing on a flawless setup and mental cues.
- Run Total: maintain pace but with reduced volume to keep it sharp for the race. Include one final “quality” session 7–10 days before your event to top-end speed.
- Recovery: emphasize sleep, hydration, and mobility work so you start race day primed and fresh.

Note on altitude and race day: Mexico City’s altitude can blunt early-performance capabilities, particularly if you’re not acclimatized. If you're competing in Puebla or Houston soon, apply a similar altitude-adaptation approach (where available) and ensure a robust warm-up with controlled breathing, some biked or light rowing intervals to prime your oxygen uptake before the first wall ball sets.

Conclusion

Will, you’ve got a high ceiling. Your running time shows you’re not far from a top-tier hybrid score; the next leap is about efficiency in the middle of the race and turning strength into station speed. The three biggest leverage points are:

Reducing your Roxzone: a disciplined transition protocol and practice-focused transition drills will shave seconds, possibly minutes, off your total time over more races.
Wall Balls: technique and tempo under fatigue can unlock a lot of time savings. A near-1-minute improvement is absolutely within reach with a targeted plan.
Sandbag Lunges: a correction here could remove a major bottleneck in the middle of the race, given how damaging it was to your overall time in this race. This isn’t just about strength; it’s about neuromuscular control and efficient use of stance and hip hinge in a fatigued state.

Next races to plan around (as per your schedule):

, May 16, 2026, Puebla, Mexico

, March 26–27, 2026, Houston, United States

Keep the mindset of champions: “If you’re not the hammer, you’re the nail—so make every nail a cornerstone.” Stay committed, stay disciplined, and treat every session as a stroke toward a better race day. As Jocko Willink would say: “Discipline equals freedom.” In HYROX, discipline means shorter Roxzones, stronger strength stations, and a faster finish. And a little humor never hurts: in a race with eight runs, the trick is not letting the ball hit you back—hit the ball back first. Stay hard, Will. 💥

Signed, The Rox-Coach