Overall Performance:

Bodger Rees, you’ve put in an impressive performance, finishing 5th overall and 3rd in your age group (30-34) at the 2025 Glasgow Hyrox event. This places you in the top 2% of 245 athletes and the top 4% of 63 competitors in your age group. Your overall time of 58:03 is a testament to your hard work and dedication, especially considering your total running time of 30:39, which is 1:15 slower than average. This indicates a stronger running profile, but there's room to enhance your overall strength to balance out your performance! Remember, “The only way to get better is to push through.” 💪

Compared to your past races, you have shown an impressive progression. Your time of 58:03 at Glasgow is a remarkable 5:12 faster than your previous race in London (01:03:15) and a significant improvement from your time of 01:07:06 in Birmingham (2022). This marks a clear trend of improvement in your performance, showing that your training is paying off. Keep this momentum going, and let’s break down some areas where you can elevate your game even further!

Segments & Race Analysis:

Analyzing your splits, it’s evident that you excelled in the early running segment, clocking in at 2:46 for Running 1, which is a whopping 35 seconds faster than average and places you in the 4th percentile rank. However, your pacing fluctuated a bit in subsequent running segments, with Running 2 at 3:49 (+19 seconds compared to average, 14th percentile rank) and Running 3 at 4:11 (+30 seconds compared to average, 17th percentile rank). This suggests that while you started strong, you may have pushed a bit too hard early on, leading to a slowdown later. Finding that sweet spot in pacing is crucial in Hyrox! “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” 💥

Your performance in strength segments like the Sled Push (2:04, -22 seconds compared to average, 2nd percentile rank) and the Sled Pull (3:11, -18 seconds compared to average, 1st percentile rank) shows that these are areas needing attention. The Roxzone segment was also slower than average at 2:57, indicating a need to improve your transition times. A well-oiled machine runs smoothly, so let’s work on that efficiency!

Segments to Improve:

Total Running Time:

Potential Improvement: 00:55 (From 30:39 to 29:44) | Focus during Training: 48%

**Training Strategy**: Incorporate interval training and tempo runs into your regimen. Aim for sessions where you alternate between fast-paced runs (at or near your race pace) followed by short recovery periods. For example, 5 x 800m at 3:20 pace with 90 seconds recovery.
**Form Corrections**: Focus on maintaining a steady cadence and a relaxed upper body. Engage your core to keep your hips stable, especially as fatigue sets in during longer runs.

Sandbag Lunges:

Potential Improvement: 00:29 (From 03:36 to 03:07) | Focus during Training: 25%

**Training Strategy**: Introduce plyometric lunges into your routine. Perform 3-4 sets of 10 lunges with a jump at the end to enhance power and speed. Additionally, incorporate heavy bag carries for overall leg strength.
**Form Corrections**: Ensure your knee does not extend past your toes during the lunge, maintaining a straight line from your knee to your ankle. This will help prevent injury and improve efficiency.

Burpees Broad Jump:

Potential Improvement: 00:24 (From 02:53 to 02:29) | Focus during Training: 21%

**Training Strategy**: Practice burpee transitions with emphasis on explosiveness. Use a resistance band to add difficulty and improve your jumping power. Try for 3-5 sets of 10 explosive burpees followed by broad jumps.
**Form Corrections**: Ensure a fluid motion from burpee to jump. Keep your feet shoulder-width apart when you land and use your arms to generate upward momentum.

Race Strategies:

When approaching your next races, here are some strategies to optimize your performance:

Pacing Strategy: Start strong but be mindful of your energy levels. Aim for a consistent pace, especially in the middle segments, to avoid burnout.
Transition Efficiency: Practice quick transitions between exercises in your training. Set up mock race conditions to simulate the pressure and find your rhythm.
Nutrition and Hydration: Ensure you’re properly fueled before the race. Consider carbohydrates for quick energy during running segments and electrolytes to keep you hydrated, especially during strength segments.

Conclusion:

Bodger, your performance at the Glasgow Hyrox event demonstrates your dedication and skill as an athlete. You’ve made undeniable progress, and with targeted training in your identified areas for improvement, I have no doubt you’ll continue to ascend the ranks. Your upcoming races, including Hyrox Dublin on November 13 and London Olympia on May 3, are excellent opportunities to apply these strategies. Remember, “You are the creator of your own destiny.” 🏆

Keep pushing, keep striving, and embrace the grind! Every drop of sweat is a step closer to your goals. Now get out there and show them what you’ve got! The Rox-Coach is with you every step of the way! 💪