Overall Performance:

Will Smith and Matt Down, congratulations on a solid performance at the Birmingham Hyrox Doubles! Finishing with an overall time of 01:01:42 puts you in the top 15% of a whopping 2,120 athletes! That’s no small feat! You’re not just running; you’re sprinting your way into the history books. 🏆 Your total running time was 33:58, which is 30 seconds faster than the average for your finish time. This indicates a strong runner profile, but there’s always room for improvement, especially in the strength segments.

Your pacing during the race showed some interesting patterns. While you started a bit slower than the average in the first running segment, you found your rhythm by the second segment. But remember, the goal is to maintain a consistent pace throughout. Think of it as a fine wine; you want it to breathe, not just gulp it down. 🍷

Segments & Race Analysis:

Let's break down some key segments of the race:

Running Segments: Your first run was a tad slower than average at 04:40, which was 42 seconds over the average. However, you picked up the pace significantly in the second run with an impressive 03:56, which is 10 seconds faster than average! This indicates that you found your groove—excellent work!
Strength Segments: The Ski Erg at 03:56 and Sled Push at 01:28 were solid, but there’s still potential for improvement. The Sled Pull, however, needs some serious attention, clocking in at 03:17, which is 36 seconds slower than average. This is an area where you can make substantial gains!
Transition Time: Your Roxzone was at 04:43, which is slightly slower than the average. This indicates that you may have taken more time in transitions. Improving your overall fitness can help speed this up. Time spent transitioning should be minimized; treat it like a bad breakup—get out fast! 💔

Segments to Improve:

Now, let’s dive into specific segments where there’s significant room for improvement:

Sled Pull: Currently at 03:17, we’re aiming for a potential improvement of 01:03, targeting a time of 02:14. Focus during training: 28%.
- Drills: Incorporate heavy resistance band pulls to simulate the sled pull movement. Start with lighter bands and progressively add resistance as your strength improves.
- Technique Correction: Ensure a strong hip hinge is established. Engage your core before initiating the pull to maintain stability.
Total Running Time: Currently at 33:58, with a potential improvement of 00:56, aiming for 33:02. Focus during training: 25%.
- Drills: Implement interval training sessions with short bursts of sprinting followed by recovery runs. This can help increase your overall running speed.
- Form Correction: Work on your running form—focus on landing softly and maintaining a steady breath pattern.
Sandbag Lunges: Currently at 02:53, with a potential improvement of 00:23, targeting 02:30. Focus during training: 10%.
- Drills: Incorporate weighted lunges into your routine, focusing on depth and form. Use a combination of barbell and body-weight variations.
- Technique Correction: Keep your core tight and your front knee aligned with your ankle during lunges to prevent injuries.
Ski Erg: At 03:56, with a potential improvement of 00:20, aiming for 03:36. Focus during training: 9%.
- Drills: Incorporate more ski erg sessions into your weekly routine. Focus on power and speed intervals.
- Form Correction: Ensure you’re using your legs and core effectively to drive the movement, not just your arms.
Rowing: Currently at 04:14, with a potential improvement of 00:16, targeting 03:58. Focus during training: 7%.
- Drills: Add rowing intervals to your training. Focus on maintaining a consistent stroke rate while maximizing power output.
- Technique Correction: Pay attention to the drive phase—engage your legs first, then pull with your arms.

Race Strategies:

Here are some strategies to implement on race day for improved performance:

Pacing Strategy: Start each run segment conservatively. Remember, this isn’t a sprint; it's a marathon of strength and endurance. Aim to negative split your run segments.
Transition Efficiency: Practice transitions during your training. Set up mock stations and time each transition to see where you can cut down time.
Strength Conservation: During strength segments, focus on technique over speed. Quality over quantity will ensure you maintain your energy for the runs.
Mindset: Keep mentally strong. Visualize yourself overcoming obstacles and excelling. Remember, “The only way to truly grow is to get comfortable being uncomfortable.” - David Goggins.

Conclusion:

Will and Matt, you’ve shown that you have the heart and determination to compete at a high level. With some targeted training and a few adjustments, you can shave off even more seconds and elevate your game to the next level. Remember, every race is a learning opportunity. You’ve already improved from previous races, and that’s a testament to your hard work!

Looking forward, focus on the upcoming races: Myprotein HYROX Manchester on January 21, 2026, HYROX London on December 4, 2025, and Sports Direct HYROX Dublin on November 12, 2025. Each race is a chance to implement what you’ve learned and show how much you’ve improved.

And remember, “It’s not about the destination, it’s about the journey.” Now, let’s get out there and crush it! 💪 Keep pushing your limits, and let’s make every second count. You got this!

Yours in strength and victory,

The Rox-Coach