I’m The Rox-Coach — here to break down Jack Dillon’s Bilbao HYROX 2026 performance, pull out the hidden gears, and map the path to the next level. Think of this as your race recap with a laser focus on what moved the needle and where to weaponize your training. Let’s ride the Hyrox clock, not the excuses clock. Stay hard, keep it sharp, and remember: pain is temporary, pride is forever. 💪

Overall Performance

Jack Dillon finished Bilbao HYROX 2026 in 1:13:55, ranking 538th overall and top 35% of 1498 athletes. In his age group (16-24), he placed 39th with a top-38% finish among 101 competitors. A strong benchmark for a young athlete competing in a stacked field, especially in a race that demands a hybrid engine of running speed and power endurance.

Key takeaways:

Pacing profile: The data show a solid running-forward rhythm with early aggression and consistent split execution, suggesting a runner-friendly approach was favorable. The total running time (32:41) was faster than average by 3:43, indicating a runner-leaning profile rather than a pure strength specialist. This is a green light that Jack should optimize with targeted strength work to convert that running efficiency into even bigger overall gains.
Transition efficiency (Roxzone): 04:49 in Roxzone, about 0:53 faster than average, and at an 11th percentile. In practical terms: transitions were decent, but there is room to shave a few more seconds to tighten the overall race rhythm. The lower Roxzone percentile suggests space to optimize the flow between stations even further without compromising intensity.
Strength segments (bottlenecks): The most notable improvement opportunities align with wall balls, sled pull, and sled push, with wall balls showing the largest delta to potential. Sled pull and push also show meaningful room for gains. The ski erg and rowing were solid but not outstanding; wall balls and the power/hip-driven stations appear to be the real leverage points for future gains.

A quick mental snapshot: Jack’s current profile reads as a capable runner who can hold a strong pace, but the engine needs to be more developed in the “deadlift-to-dominant power” segments that Hyrox punishes if you’re not carrying enough raw strength. Quotes to keep in mind: “The fight you choose is the fight you win.” And: “Every rep must count—don’t chase pace, chase power.” 💥

Segments & Race Analysis

The race breakdown provides a clear map of where Jack shined and where the gaps live. The Running segments show strong competitiveness, with Running 2 at 3:36 being a standout pace and the Best Running Lap overall at 3:36. In contrast, the heavy machinery stations—the Wall Balls, Sled Pull, Sled Push, Sandbag Lunges, and to a lesser extent BBJ (burpees/broad-jump) and Farmers Carry—demonstrated the most potential for time savings. The Roxzone remained solid, but the wall-ball cluster and sled work emerged as the primary battlegrounds for conversion of running speed into race-time savings.

The running segments were competitive. Running 1 was 3:52, slightly faster than average (-14 seconds) but with a mid-race burst evident in Running 2 (3:36) that yielded the best lap and showed the potential to sustain fast running under fatigue. The later run segments (Running 3–8) hovered in the 4:10–4:27 range, consistent with a hybrid athlete who can carry speed but needs more strength-endurance to avoid deceleration under heavier stations.
Ski Erg at 4:33 (+0:15) and Rowing at 4:41 (+0:07) show solid endurance but not standout efficiency. Small gains here can accumulate; however, the real delta is in the pushing/pulling and ground-based stations.
Sled Push (3:17) and Sled Pull (5:17) were comparatively slower than average; Wall Balls (7:01) were the standout bottleneck in need of a major improvement. Sandbag Lunges (4:54) and Wall Balls were the biggest time sinks in total, with Wall Balls accounting for the largest potential improvement in the plan.
Farmers Carry (2:08) was relatively strong, but the time-to-fatigue after multiple stations suggests a need to reinforce hip hinge, grip, and core stability for sustained carries later in the course. BBJ (Burpees Broad Jump) was not a disaster but had room to tighten transitions and lower drop-offs in the latter rounds.

Roxzone interplay: a faster-than-average Roxzone means Jack is not bleeding extra transition time, which is a good sign for race-day efficiency. The real wins will come by converting this efficiency into faster station times, especially in wall balls and sled work where transitions and resets matter most.

Segments to Improve

Below is the focused improvement plan, tailored to the segments with the highest potential impact based on the Bilbao splits. For each segment, you’ll see the Potential Improvement (time you could realistically shave), the Focus during training (percentage emphasis), and a concrete, actionable training block. The plan includes drills, technique fixes, and how to handle running post these exercises (to avoid compensations).

Wall Balls - Potential Improvement: 02:07 (From 07:01 to 04:54); Focus during training: 28%
- Why it matters: Wall balls are the largest time sink and a high-power, high-cardio move that degrades quickly when fatigue sets in. Improving wall-ball efficiency directly reduces Roxzone time and preserves leg speed for the later running segments.
- Training plan:
  - Wall-ball technique drills: chest-to-wall depth, hip hinge-to-extension rhythm, ball bounce timing. Use a metronome for tempo (e.g., 60–70 bpm for controlled reps).
  - Power and tempo sets: 5x10 wall balls @ moderate load with 2-second pause at bottom to enforce control, then 5x12 at slightly faster tempo with a 1-second pause at top.
  - Single-rep speed work: 6 sets of 3 wall balls at maximal controlled speed, focusing on consistent depth and catch mechanics.
  - Breath management: exhale on the wall-ball hit to maintain core stability during high-rep sets.
- Post-Wall Ball running strategy: After a Wall Ball block, reduce shuttle fatigue with a controlled 60-second jog or brisk walk to reset breathing and prepare for the next station without losing form.
Sled Pull - Potential Improvement: 01:30 (From 05:17 to 03:47); Focus during training: 20%
- Why it matters: Slower sled pulls degrade overall transition efficiency and force production for subsequent running.
- Training plan:
  - Reverse sled pulls: build posterior chain strength with sled pull variations (backward pulls) to improve hip extension and scapular stability.
  - Weighted sled pulls with progressive overload: start with moderate resistance for 6x40–60 m, focusing on a consistent stride length and full hip extension.
  - Explosive pulls: vertical jump-to-pull elements in drop sets to train explosive hip drive through the hamstrings and glutes.
  - Mobility: hip flexor, hip adductor/groin mobility work to maintain a strong, stable posture under load.
- Running post-Sled Pull: 20–30 seconds of easy jog to recover while preserving form, then resume pace with a focus on leg turnover and upright posture.
Sled Push - Potential Improvement: 01:02 (From 03:17 to 02:15); Focus during training: 14%
- Why it matters: Sled push is a power sprint that taxes the quads, glutes, and core. Improving push efficiency translates into faster transitions and better overall speed with less fatigue.
- Training plan:
  - Push intervals: 8–12x30–40 m pushes with high intensity, short rest, emphasizing clean bar path and knee alignment.
  - Front-loaded strength: trap-bar deadlifts and deficit push presses to improve leg drive and core stability for heavy pushes.
  - Technique cues: keep hips higher to avoid excessive knee bend that slows the push; push through the floor with a straight leg extension, then snap into a quick reset.
- Post-push running pattern: short accelerate segments (5–10 seconds) into a controlled 15–20 seconds jog to rebuild rhythm without massive deceleration.
Sandbag Lunges - Potential Improvement: 00:56 (From 04:54 to 03:58); Focus during training: 12%
- Why it matters: Lunges test unilateral strength, hip stability, and balance. Reducing time here often improves the ability to recover from wall balls and sled work.
- Training plan:
  - Walking lunges with a sandbag or dumbbells, focusing on knee tracking and vertical shin alignment; add a tempo cadence to build endurance.
  - Bulgarian split squats with sandbag: 4x8–10 reps per leg, slow tempo to emphasize form and depth control.
  - Endurance-lunge blocks: 3 rounds of 40–50 total lunges with short rests, keeping a consistent pace to minimize energy drop-off.
- Running after lunges: aim for a short, controlled transition into the next running segment to maintain form rather than a collapse into a slow jog.
Burpees Broad Jump (BBJ) - Potential Improvement: 00:42 (From 04:38 to 03:56); Focus during training: 9%
- Why it matters: The BBJ block can erode rhythm. Improving transitions and jump efficiency yields direct gains on the next run and carries.
- Training plan:
  - BBJ technique work: consistent rhythm between burpee and jump, minimize reset time, and maximize hip drive on the broad jump.
  - Reaction drills: rapid cycle BBJ repetitions with short rests to tighten the transition and reduce fatigue spikes.
- Post-BBJ strategy: quick reset breathing and a controlled jog into the next row or sprint, avoiding a steep drop in running form.
Farmers Carry - Potential Improvement: 00:27 (From 02:08 to 01:41); Focus during training: 6%
- Why it matters: Carry load endurance affects late-course performance. A minor improvement here compounds with wall balls and sled work to keep pace in the final miles.
- Training plan:
  - Heavy carries: 2–3 sets of Farmers Carry at moderate load, 40–60 m, with short rests.
  - Grip strength and forearm work: Farmer’s walks with alternating stances, pinch grip holds, and bottom-up carries to boost grip endurance.
- Transitions after carries: maintain core tension to prevent slouching into the next running segment.
Ski Erg - Potential Improvement: 00:23 (From 04:33 to 04:10); Focus during training: 5%
- Why it matters: Ski Erg is a leg-and-forearm endurance piece; small improvements here free up more energy for running and heavy stations.
- Training plan:
  - Tempo techniques: 3x4 minutes at a controlled pace with moderate resistance and focus on consistent breathing rhythm.
  - Grip and posture: strengthen core, lats, and forearms to sustain power without excessive shoulder fatigue.
- Integration: use the Ski Erg as a pace reset tool between stations, keeping the run pace steady afterward.

Note: The percentages above reflect the relative emphasis of each segment within the overall improvement plan. The plan is designed to balance muscular strength, endurance, and neuromuscular efficiency while preserving running speed. In practice, you would sequence the weeks into blocks that progressively increase volume on the push/pull/ball work, with deloads to maintain quality and prevent overtraining.

Race Strategies

Pacing within the running segments: Continue leveraging a strong early-running tempo (as shown by Running 2 at 3:36) but aim to hold a slightly faster middle-phase with a specific plan for the later runs. A target would be to maintain 3:40–3:50 on the opening two runs and then sustain top-end speed through Run 6–7, minimizing slow-down on Run 8.
Station order awareness: The major bottlenecks were wall balls and sled work. Consider a planned, more aggressive push on the sled couple of minutes earlier in the race to build momentum and reduce fatigue later on.
Transition discipline: Roxzone was decent but could be shaved further by rehearsing station-to-station flow, especially immediately after the wall balls and the sled segments. Short, repeatable cues (e.g., “breath, set, drive”) can reduce hesitations between stations.
Breathing under fatigue: Incorporate breathing-control cues during the strength blocks to stay oxygenated, especially around the sled/push/pull sequences that tax the chest and lats. This will help you recover quicker for the next running segment.
Nutrition & pacing mindset: Pre-race fueling and intra-race fueling should be tuned to sustain power through the heavy stations. Consider a small rapid-digesting carb source during the mid-point to prevent sharp energy dips going into the final wall-ball/row segments.

Conclusion

Jack Dillon’s Bilbao performance sits at an important crossroads: a strong runner’s engine with clear opportunities to convert strength-limited segments into race-time savings. The data paint a picture of a runner-hybrid who can maintain pace into the later segments but must tighten the power blocks (wall balls, sled work, sandbag lunges) to lower overall time. The plan is to lean into strength development while preserving running economy, because the total running time being faster than average signals a bread-and-butter running profile that can be magnified with targeted strength work.

Looking ahead, there are several exciting races to aim for that align with Jack’s trajectory:

Biotherm HYROX Barcelona, 2026-05-14, L’Hospitalet de Llobregat, Spain
Creapure HYROX Lyon, 2026-05-20, Chassieu, France
HYROX Lisboa, 2026-05-01, Lisboa, Portugal

Past performances show a positive direction: 2025 Turin (Doubles) 1:16:42; 2025 Rome (Doubles) 1:08:10; Bilbao 2026 1:13:55. The Rome result was a significant step forward (+5:45 faster than Turin and a strong benchmark against Bilbao), indicating that when the strength work lands, and transitions are clean, big gains follow. The 1:13:55 Bilbao shows considerable room to gain on the heavy stations with a targeted plan, while maintaining the current runner-centric approach for the running segments.

To keep momentum, plan for the upcoming races with these ideas:

Barcelona HYROX: Use the race as a test for the wall-ball and sled-sprint sequences; implement the wall-ball drills and sled push/pull power work from the plan with a slightly reduced volume to ensure peak form for race week.
Lyon HYROX: Emphasize grip and core stability for the carries and sandbag sections; use the carry workouts and neck/core stability drills to maintain posture through the final round.
Lisbon HYROX: Prioritize pacing consistency and track a long-run simulator to ensure you can sustain top-level running times while integrating the heavier strength blocks later in the season.

Motivational note: “The hard days are what make you stronger.” If you can stay disciplined through the wall balls, sled work, and sandbag blocks, you’ll convert running speed into race-day supremacy. And if Hyrox keeps throwing heavy stations, you respond with precision technique and relentless practice—like a finisher who never quits. Stay hard, stay focused, and let’s turn the next race into a full-throttle demonstration of your hybrid power. 💥

— The Rox-Coach