The Rox-Coach here. Patrick Johnson, you put in a solid performance at HYROX London Excel 2025. You’ve got serious engine for running and strong work capacity on the ski erg, and you showed grit across a long, grindy event. This report breaks down what went well, where the gaps are, and exactly how to train them so you show up faster next time. Let’s lock in a clear plan and push you beyond the plateau. Stay hard. 💪

Overall Performance

Pacing and overall profile: You demonstrated a runner-forward profile with a substantial endurance base. Your total running time (37:05) is markedly faster than the average for your finish time and division, indicating you’re naturally more efficient on the run. That’s a real strength to lean into, because Hyrox rewards a strong running backbone. However, the rozone (transition time) was markedly slower than average (15:08 vs. typical benchmarks), which tells us you rested or stalled in transitions more than needed. In other words, you’ve got a runner’s engine, but your transitional efficiency and some strength segments are bottlenecks that siphon away raw running potential. You also carried notable time on the burpees broad jump (BBJ), which underlined a need to optimize power, rhythm, and quick resets in that station. “Discipline is the bridge between goals and accomplishment.” – Jocko Willink
Strengths: - Running capability: consistent high aerobic output, best running lap around 4:00, and a 37:05 total running time that outpaces the avg for your finish. - Ski Erg: you were in a favorable percentile (≈87th) here, showing solid technique and endurance on this station. - Overall endurance: your ability to sustain work across the many stations reflects a strong base conditioning and mental toughness, which HYROX values highly. 💥
Key weaknesses to address: - Roxzone (transitions): 15:08 is a major drag on your overall time. Improving transitions is a high-leverage change that can shave substantial time off your total. - BBJ station: your BBJ split shows a large delta (you were ~2:34 behind the potential improvement target). That suggests both technique and pacing issues at this station and possibly suboptimal breath control and reset between burpees and the broad jump. - Sled push/pull and some mid-station stations (rowing, sandbag lunges, wall balls) show room for efficiency and power transfer; small gains here compound across eight stations.

Segments & Race Analysis

Overall, you performed with a runner’s strength but stumbled in the “off-running” sections—transitions and some strength stations. A few standout cues:

Running 1 was fast, but the percentile and the later segments show that you can’t sustain the early pace without a controlled transition into the stations. Your best running lap was 4:00, showing you have the capacity to hold a strong running rhythm when fatigue is managed.
4:58 is solid and stands out positively. You were faster than average on this station and ranked highly, indicating a clean technique and efficient power transfer. Maintain that technique as fatigue accumulates in the second half.
These segments were not your strongest relative to the field (23rd percentile push, 34th percentile pull). This indicates you’re capable but need more explosive strength and optimal grip/drive mechanics to convert into quicker station times.
5:15 with an 80th percentile indicates solid efficiency, but there’s still headroom to shave seconds with better stroke economy, leg drive priority, and breath rhythm.
This is one of your most impactful weak points. An 8:17 split is a large time gap from the potential; this is a prime target for improvement, as this station often acts as a time sink that compounds across the event.
15:08, the largest time sink. This confirms the need to train not just stamina but transition mechanics—entry/exit efficiency, station setup, mental reset between stations, and minimizing downtime between resets.

Segments to Improve

Below are the three stations with the greatest potential for improvement, the rationale, and a concrete, periodized plan. For each area, I’ve included the potential improvement (time reduction), the focus percentage for training (how much emphasis this should get in your plan), and a practical drill/tunnel of work to implement.

1) Burpees Broad Jump (BBJ) – Potential Improvement: 02:34

The BBJ is the most impactful limiter on your overall time. You’re currently ~2+ minutes behind an optimal BBJ performance window; plus, the station inherently drains respiratory cadence and resets the pace for the rest of the course. The goal is to split the BBJ into a repeatable rhythm: quick burpees with minimal wasted seconds, an efficient vertical/ horizontal jump, and a fast, controlled reset into the next burpee with a controlled breathing pattern.
High priority, 8–12 week cycle with progressive volume and technique emphasis. Train BBJ in a dedicated block 2x/week plus integrated station practice 1x/week in hyrox-specific format.
- Burpee rhythm drills: 6 sets x 12 burpees, focusing on a consistent 2-2-2 cadence (two hands down, two foot jump, two hands up) with a controlled breath every two reps. Use a metronome at 60–70 BPM for cadence control to build rhythm.
- Broad jump efficiency: from a stand, perform 4–6 broad jumps focusing on maximal hip extension and a quick rebound to the next burpee setup. Practice landing softly, absorbing with hips and ankles, minimizing stance reset time.
- Breath-to-movement sequencing: exhale on the jump portion, hold breath during the reset only for 1–2 reps, then re-engage with a full exhale during the first inch off the ground in the next burpee. This keeps oxygen debt manageable on the transition.
- Transition micro-sprints: after a block of burpees, perform 4–6 quick ground-to-stand transitions (no full reset) to accelerate into the next set, training the brain to flip the switch on fatigue.
- Station integration: practice BBJ inHyrox-sim format (BBJ immediately into a short run or a station), to simulate the fatigue carryover and ensure you’re primed to switch to the next task quickly.
cue: “fast feet, quick hips, quiet breath, clean reset.” Emphasize a short, explosive hip drive for the broad jump and minimal knee bend at contact to reduce energy leaks.
- BBJ Block A: 6x12 burpees with 10–15 m broad jump each rep, aim for 2–2.5 sec per rep, 60–90s rest.
- BBJ Block B: 8x6 burpees + 6 broad jumps, pace controlled at a cadence that keeps RPE around 7/10 by repetition 4.
- Transition-focused circuits: 4 rounds, 10 burpees (no push-up, fast reset) + 10 m shuttle jog + 2 broad jumps, 60s rest.
Build toward a peak BBJ session 4–6 weeks out with 3–4 BBJ-specific sessions per month, integrate 1–2 BBJ blocks into Hyrox-style workouts (e.g., 2–3 rounds of BBJ + Rowing/Wall Balls + Sled), and ensure you’re practicing hydration and fueling strategies to avoid gasping during the BBJ block.

2) Ski Erg – Potential Improvement: 00:25

You’re already performing well on Ski Erg, but shaving 25 seconds could push you into a higher percentile range and reduce fatigue carryover into the next stations. The goal is to smooth technique and maintain a consistent power output through fatigue.
Moderate emphasis; refine technique and pacing to lock in a slightly lower average pace with better efficiency across longer intervals.
- Technique focus: maintain vertical core alignment, elbows tucked, hands moving in line with chest drive; ensure leg drive is contributing to the pull rather than relying solely on upper body.
- Rate control intervals: do 5 x 1:30 at a controlled pace (about 28–32 strokes per minute, depending on your arm length and leg drive), with 45–60s easy rest. Focus on minimal changes in technique as you fatigue.
- Breath and power: coordinate exhales with the drive phase; push through the legs early to avoid fatigue mid-interval.
- Stance stability: two drills to keep posture: wall sits or hollow-body holds between intervals to train core stability and prevent slouching at higher heart rates.
- Tempo Ski Erg: 6 x 2:00 at a steady, strong pace with 60s rest. Focus on uniform splits and a clean catch.
- Technique maintenance sessions: 4 x 90s at moderate pace with 60s rest, emphasizing form over speed in early reps and allowing slight speed up in later reps.
- Fatigue management: two long workouts with 18–22 minutes total on Ski Erg broken into 60–90s bouts with short rests, simulating late-race fatigue while preserving technique.
cue: “glide with the legs, punch from the hips, keep shoulders quiet, breathe like a marathon runner.”

3) Rowing – Potential Improvement: 00:21

You’ve shown solid efficiency, but shaving 20 seconds is realistic with improved leg drive, better sequencing, and steadier splits under fatigue. Rowing is a hinge point to connect running blocks with the next strength stations, so it’s worth dialing in.
Light-to-moderate emphasis; refine stroke rate transitions and leg-to-arm sequencing, especially when fatigued.
- Split control: practice 500m rows at ~1:50–2:00/500m pace with 30–45s rests. Focus on driving with the legs first, then core, then arms, and exiting with minimal wobble.
- Stroke economy: use 4 x 200m segments with incremental improvements in technique (longer reach, more leg drive) and 30s rest between repeats.
- Breathing pattern: coordinate breath to maintain rhythm under fatigue (inhale on the drive, exhale on recovery) to avoid choking flow late in the station.
- Row Pyramid: 4 x 250m, 500m, 750m, 1000m with equal rest; aim for stable splits and smooth transitions between segments.
- 6 x 400m at 1:50–2:10 pace with 60s rest; emphasize leg-drive-first technique and controlled finish.

Roxzone and Flow: Transition Mastery

Your Roxzone time is disproportionately high. The transitions are the gatekeepers of your final time. If you want to convert your running strength into a HYROX podium credential, you must optimize entry, setup, execution, and exit in every station.

Practice “fast in, fast out” transitions with fixed station protocols. For example, after a run, you should be off the treadmill of thinking and into the next task (e.g., push the sled) within a predefined 8–12 second window. Build a mental cue ladder for each station: 1) quick breath and count down to action 2) positioning 3) execution 4) reset and perceive the next station.
- Station handoff drills: do the entire 1–2 station sequence (e.g., running, then sled push, then wall balls) in a mini-block with a strict 10-second transition target for entry and exit. Repeat 6–8 sets.
- Roxzone mock-ups: practice a “soft reset” between stations by performing a light 20-second jog or breathwork during the transition, then explode into the next station with 2–3 powerful reps to initiate momentum.
- Breath-hold micro-sets: 3–4 rounds of wall sits or hollow holds at the margins of the transition to condition mental stiffness and to train you to push the moment your heart rate spikes.
- 2x6 “Run-to-Station” blocks: 400–600m run, then a 60-second station-specific block (e.g., ski erg or row), with a 20-second transition between blocks. Target 10–15% reduction in transition time across 6 blocks.
- Transition-focused Hyrox simulation: 8 rounds of 200m run, 15–20s rest, then a full station (e.g., sled push, roxzone entry) with strict time caps.
“The only easy day was yesterday.” Use this as your anchor: every transition is a chance to extend the gap to those who hesitated.

Race Strategies

Pacing: Start with controlled, sustainable running paces for the first two running sections. Your first run (3:22) was fast relative to average but produced a larger cost later in the race. Aim to hold a steady running rhythm that’s slightly conservative early but with strong afterburn in the final kilometers. A practical approach is a controlled first 1–2 kilometers, then a deliberate surge only when you know your Roxzone will be efficient.
Plan your energy allocation station by station. Keep a consistent energy budget: don’t let one station drain too much of your capacity for the end. For example, after a strong Ski Erg, plan a short, efficient transition into Rowing to preserve leg drive and avoid a crash later in the course.
Use fatigue countermeasures: relax the jaw, maintain a steady breath, and keep your core engaged. Small technique drains (sloppy form, wasted energy) multiply across eight stations.
Hydration and quick fuel intake between blocks can help you maintain pace. Practice your in-race fueling plan during long training sessions so it becomes second nature by race day.
Visualize transitions as opportunities to gain seconds, not as breaks. Use micro goals per block (e.g., “5 seconds faster on the transition from Ski Erg to Rowing”) to maintain focus and momentum.

Conclusion: Next Steps and Roadmap

Patrick, you’ve got a strong runner’s base, a solid Ski Erg engine, and the mental grit HYROX demands. The biggest leverage point is your transitions—the Roxzone. When you tighten that, your overall time will drop meaningfully, and you’ll be able to convert your running lead into more podium-worthy performances. The plan you follow over the next 12–16 weeks should emphasize three pillars: transition mastery, targeted strength work for the scoring stations (sled push/pull, sandbag lunges, wall balls), and continued running durability with a focus on sustainable pacing and fatigue management.

In terms of racing calendar, the next relevant events worth targeting if you’re building toward HYROX London 2026 include: - Original Source HYROX London, 2026-03-24, Greater London, United Kingdom - HYROX YOUNGSTARS London, 2026-03-28, Greater London, United Kingdom - HYROX Cardiff, 2026-04-29, Cardiff, United Kingdom

Key takeaway: you are a natural runner with a robust engine and solid ski erg technique. Now, let’s turn the roxzone into a strength by hyper-tying transitions to your running rhythm, and turning every second in the BBJ into a strength. Your next race can be a breakthrough if you treat transitions as a first-class event in your training. The path is clear, you’ve got the grit, and you’ll get the time back in your roxzone and in the stations.

“Stay hard.” – David Goggins. “Discipline equals freedom.” – Jocko Willink. And as always, remember: the moment you want to quit is the exact moment you must push harder. You’re not there yet—let’s get there together. 💥

Appendix: Past Race Context (Chicago 2025)

For context, in Chicago Patrick posted 1:31:05 with a notably different Roxzone (5:35) and a strong Ski Erg across the board (91st percentile). The present London race shows a swing in Roxzone and BBJ, suggesting that transition efficiency and BBJ rhythm are the primary deltas to close. The good news: your Ski Erg and Running base held up well; with targeted transition work and BBJ improvements, your overall time can drop by a meaningful margin.

Next steps: commit to the 12–16 week plan with clear weekly blocks, log your rozone times in practice, and deliberately practice the transitions with precise time targets. Track progress with a simple dashboard: Roxzone time, BBJ split, Ski Erg, and Sled station times. If you maintain discipline, you’ll see the numbers trend downward—and the mindset trend upward.

Final motivational note: “You don’t rise to the level of your goals; you fall to the level of your training.” You’ve got the fuel, you’ve got the form, you just need to stitch the transitions into the flow. Let’s go build that next-level HYROX performance. The next chapter starts now. 🏆