The Rox-Coach here—ready to break down the Dublin 2025 HYROX performance for Eamon Gleeson, and lay out a precise path to lock in bigger numbers in Cardiff and beyond. If you hear a voice in your head saying “this hurts,” that’s your future self thanking you for reading this now. Stay hard, stay smart, and let’s turn those numbers into momentum. 💪

Overall Performance

Summary in one breath: Eamon delivered a solid, durable HYROX race in Dublin, finishing with 1:41:02 in the HYROX Men 40-44 division. The mix of running and strongman-style stations shows a true hybrid profile with a clear edge in pushing through tough stations—yet the running portions, particularly the middle segments, pulled time away from his total, nudging the running time above average for his finish group.

Pace and profile: The race began with a fast opening segment (Running 1 at 04:09)—faster than the average competitor, which indicates an aggressive start and readiness to “front-load” the fatigue. However, the middle running splits (Running 2 through Running 5) were notably slower than average, with Running 2 at 06:53 (+1:19), Running 3 at 07:06 (+1:03), and Running 4 at 07:10 (+1:07). The pattern suggests a strong start, then a pronounced fatigue or resistance to sustain the early velocity through the mid-race grind. This is common for a hybrid athlete who has good top-end capability but needs to improve running economy and tempo control.
Total running time: 51:48, which is +3:20 compared to average for the finish time in this division. The rule of thumb here: if Total running time is slower than average, you should emphasize running training to build efficiency and endurance. The data point aligns with a runner-heavy profile but with room to sharpen running mechanics, aerobic capacity, and pacing discipline.
Roxzone (transitions between zones): 7:07, about 1:54 faster than average (negative delta means faster), with a 49th percentile. Solid transitions indicate efficient resets between stations, but there is still room to trim that zone time even further with smoother dynamic transitions and a more rehearsed station approach.
Station strengths and weak points: - Strength-like stations (Sled Push/Pull, Farmers Carry, Wall Balls) showed mixed results but included efficient carries (Farmers Carry 2:31, near the middle) and decent wall-ball pacing, indicating that Eamon can handle resistance work well when he’s fresh. - The most notable gaps appeared in the running-heavy blocks, particularly Running 2–5, and the explosive bodyweight stations (Burpees Broad Jump—BBJ) where the time was longer than average. BBJ was 7:56 (+1:07 vs. average) but sits at 88th percentile, indicating a meaningful but addressable inefficiency in the transition from burpees to the broad jump and securing the next run.
Best-run metric: The best running lap was 5:02, showing there is capability for fast pacing in a single run, but sustaining such pace across the mid-to-late race requires improved running mechanics and fatigue management.

Bottom line from the data: Eamon is a strong, battle-tested HYROX athlete with a clear strength bias toward mixed-titness tasks and consistent transitions. The primary leverage point is the running component—especially the mid-race running blocks—where the pace dropped compared to the average for his finish time. “Discipline equals freedom”—Jocko Willink 🏆

Segments & Race Analysis

General analysis of how the segments interacted and how they stack up against the average for the same finish time and division:

Early running (Running 1) vs. mid-race: The early run set a powerful tone (04:09) and was notably quicker than the average for that opening leg. This indicates strong neuromuscular readiness and an aggressive initial pace. The subsequent running segments, however, decoupled from that early pace, with Running 2 at 06:53 and Running 3 at 07:06, creating a cumulative slowdown that eroded the initial advantage. This pattern suggests energy system management and running economy require targeted improvement to hold the early intensity deeper into the race.
Station pacing (Sled Push, Sled Pull, Rowing, BBJ, etc.): Some stations showed capability (e.g., Farmers Carry time was fairly compact and Rowing was solid at 5:25), while others lagged (BBJ, Sandbag Lunges, and Wall Balls in specific contexts). The BBJ at 7:56 was slower than average, indicating inefficiencies in the transition from explosive work to the next run segment. Rowing at 5:25 is respectable, but chasing a tighter window could shave seconds that compound across the segments.
Roxzone dynamics: The overall roxzone time of 7:07 with a favorable delta indicates fewer breaks between zones than many athletes, but in a world where running is the limiting factor, faster transitions alone won’t close the gap—so the focus should be on reducing running time while maintaining or improving roxzone efficiency.
Endurance vs. strength balance: The total running time being slower than average implies a need to “train the engine” for longer, more efficient running while preserving the ability to express strength in the mid/late race. This is key for the 40–44 age group where aerobic capacity and technique can be optimized through structured, progressive running workloads combined with short, high-intensity strength sessions.

Segments to Improve

Below are the four primary focus areas, framed with concrete improvements, training focus, and drills. For each area, I’ve included the potential improvement target (as presented), the focus percentage to allocate in a training plan, and actionable drills that map directly to race-day needs. The improvement targets are derived from the presented data: Run Total, BBJ, Sandbag Lunges, and Rowing.

Run Total - Potential Improvement: 04:45 (From 51:48 to 47:03) | Focus during training: 68%
- Why this matters: The bulk of the time gap vs. average comes from the running sections in the middle of the race. Improving running economy, pacing discipline, and fatigue resistance will translate into a meaningful reduction in overall time.
- Key targets: Total running time reduction, smoother transitions into and out of running blocks, better cadence management, and energy systems work that sustains quality pace on the back half of the course.
- Training plan & drills:
  - Tempo blocks: 4–6x800m at 10K pace with 2–3 minutes easy jog recoveries; progress to 6–8x1000m at threshold pace with 90 seconds rest.
  - Continuous aerobic runs with zone 3–4 emphasis, focusing on a steady cadence 84–90 steps per minute for longer durations (20–40 minutes easy-to-moderate).
  - Running economy drills: FORM drills (A-skips, A-to-B bounds), high-cadence strides (6x20 seconds at 95–100% effort) with 40 seconds easy between strides.
  - Pacing strategy practice: use a pre-race target pace plan; execute a controlled start (first 1–2 minutes 4–6 seconds per 400m slower than target), then solidify into the target rhythm by the end of Running 1 and maintain through Running 4.
  - Transition practice: 2x weekly roxzone mock sessions consisting of 2 stations and a 400m run between, focusing on quick changes of direction and minimal dwell time between zones.
- Performance cues: Focus on cadence, foot strike efficiency, and relaxed upper body. Use a brief audible cue (“one breath, one step” or a short countdown) to regulate pace in the middle segments.
Burpees Broad Jump (BBJ) - Potential Improvement: 01:19 | Focus during training: 18%
- Why this matters: BBJ was slower than average, contributing to the mid-race energy drain and a dip in running continuity. Improving plyometric efficiency and transition control after the explosive segment will help you start the next run with more momentum.
- Key targets: Efficient transition from burpees to the broad jump, reduced non-productive horizontal travel, and improved landing mechanics to preserve energy.
- Training plan & drills:
  - Plyometric chain: 4x6 reps of burpees with a 60–90 cm broad jump, focusing on a quick, minimal-ground-contact burpee to jump transition. 60 seconds rest between rounds.
  - Explosive squat jumps: 3 sets of 8 reps, focusing on a strong hip extension and controlled landing to protect the knees.
  - BBJ transition circuits: 6 sets of 40-second max BBJ (with 20 seconds rest), then immediately a 100m light jog or brisk walk to the next station, repeated to simulate the flow of the course.
  - Mobility & hip hinge work: hip flexor mobility, ankle dorsiflexion, and posterior chain activation to support explosive movements and reduce wasted energy.
- Performance cues: Keep the chest up and hips back during the transition to guard against wasted energy in the landing. Use a quick “reset” micro-breath to prepare for the broad jump and the next run.
Sandbag Lunges - Potential Improvement: 00:35 | Focus during training: 8%
- Why this matters: Sandbag Lunges often expose asymmetries or inefficiencies in leg drive and core stability, which can bleed energy into later stages of the course.
- Key targets: Symmetrical loading, stable trunk, controlled step depth, and consistent lunge cadence to preserve power for the subsequent running.
- Training plan & drills:
  - Sandbag forward lunges: 3–4 sets of 12 lunges per leg, moderate load (choose a weight you can control for 12 reps with good form).
  - Unilateral work: rifle carry lunges with a light to moderate sandbag held overhead or racked on front rack position to improve core stability during lunges.
  - Tempo lunges with pauses: 3x12 reps per leg with a 2-second pause at the bottom and a controlled ascent to practice stability through the full range of motion.
  - Glute activation sequence: Romanian deadlifts (3x8), glute bridges (3x15), and step-ups (3x12) to improve posterior chain engagement.
- Performance cues: Keep your front knee tracking over the toes, avoid knee collapse inward, and keep the ribcage stacked over the pelvis to reduce wasted energy on the way back up to running.
Rowing - Potential Improvement: 00:17 | Focus during training: 4%
- Why this matters: Rowing is a mountain you can climb efficiently with better technique and pacing. Even small gains this station can help preserve energy for the later running segments.
- Key targets: Stroke rate consistency, catch/drive timing, and power application without overextending lengthier catch phases that drain tempo.
- Training plan & drills:
  - Technique focus: 4x5-minute rows at a controlled stroke rate (~26–28 SPM) with deliberate catch and drive mechanics; work on a shorter drive but more powerful strokes to build power without excessive fatigue.
  - Power endurance: 6x250m sprints at higher rate (30–32 SPM) with 1-minute rests, focusing on maintaining consistent pace and peak drive without slippage in technique.
  - Circuit integration: 3x1,000m rows with 2 minutes rest, emphasizing consistent splits and a smooth transition into the next running segment.
- Performance cues: Avoid early fatigue by focusing on the catch in the first 0–2 seconds of the drive and keeping the drive within a powerful, compact range to preserve energy for the run.

Race Strategies

Practical, in-race strategies to implement in the next major competitions (Cardiff and London events in 2026). The goal is to convert the apparent early strength into consistent mid-race power and reduce the time-cost of the mid-race running blocks without sacrificing transition efficiency.

Pacing discipline: Develop a target pace profile that matches your best running effort (close to your 5:02 best lap) in the final two Running blocks, rather than letting the mid-race pace dip. Practice a controlled start in Running 1 that leaves ~15–20 seconds of available reserve by the end of Running 2 to avoid the mid-race crash.
Transition efficiency: While roxzone time is already decent, aim for micro-improvements through station-specific transition cues—"set, grab, reset"—and practice with a stopwatch to chip away at 5–10 seconds per transition over the course.
Station sequencing: Plan a mental rhythm for the mid-course stations so that you don’t overspend energy on a single task (e.g., BBJ) that can derail the immediate transition into Running 3 or 4.
Run:station synergy: Integrate short post-station running accelerations (30–60 seconds) to maintain momentum. This reduces the energy cost of restarting after heavier stations and helps keep the running blocks near your best numbers longer.
Fueling and breathing: Implement a race-day fueling plan and breathing pattern (below the ribcage to maintain core stability) to push hard through the mid-race runs without shoulder elevation or chest tension that produces early fatigue.
Mental approach: Adopt a mantra that links pace to a power cue, such as “drive the midline” or “keep the hips under,” to keep your form efficient when fatigue peaks. As David Goggins would say: “If you’re going through hell, keep going.”

Conclusion

Eamon, you’re a resilient HYROX competitor with proven capacity across mixed modalities. The Dublin performance shows you have the physical foundation to push through the tougher stations and to convert a strong start into a consistent overall result. The key to advancing in Cardiff and the London races will be to adjust the running strategy and to refine transition efficiency and mid-race tempo. The plan above emphasizes improved running economy and better utilization of your strength capabilities during the mid to late race. With disciplined training blocks, you can trim 4–5 minutes off your total time in the right conditions, and that’s a tangible, real-world target.

Next races to map out your season:

Race: HYROX Cardiff, Date: 2026-04-29 — Cardiff, United Kingdom
Race: HYROX YOUNGSTARS London, Date: 2026-03-28 — Greater London, United Kingdom
Race: Original Source HYROX London, Date: 2026-03-24 — Greater London, United Kingdom

Motivation drop-in quotes to keep you moving: “Pain is temporary, pride is forever.” “Discipline is the bridge between goals and accomplishment.” And a light jab from the sport: HYROX is the only race where you can sprint to a wall, squat, and still call it “practice”—just make sure you actually sprint, don’t just sprint the mind. 💥

Final Notes and Action Plan

8–12 week framework (sample week you can adapt now):

Monday – Running & Mobility: 6–8 km easy base, then 6x800m at threshold with 2-minute jogs. Finish with hip mobility and ankle work (carioca ladder, ankle circles, calf raises).
Tuesday – Strength (Lower/Posterior Chain): Squats (3x5), Romanian deadlifts (3x8), step-ups (3x10 per leg), hip thrusts (3x12). Finish with 15 minutes of core work (planks, Pallof presses).
Wednesday – Rowing Technique & Short Intervals: 4x1,000m consistent pace with 2-minute rest; 6x250m sprints with 1-minute rest to build power endurance; technique focus on catch and finish.
Thursday – Active Recovery: Light swim or bike + mobility; 20–40 minutes of easy movement with emphasis on breathing and posture.
Friday – BBJ & Plyometrics: 4x6 burpees with broad jump (aim for stable landing and quick reset); 3–4 sets of 6 box jumps or broad jumps; finish with ankle and hip activation drills.
Saturday – Long Run + Transition Work: 12–14 km moderate run with a 3–4 block of "stations" integrated (e.g., 400m run, 60 seconds of wall balls, 200m jog, 10 sandbag lunges, etc.) to simulate HYROX pacing and transitions.
Sunday – Optional Light Session: Mobility, core, and light cardio; optional easy 30-minute cycle with light arm movements to reduce stiffness.

Final motivational push: “Stay aggressive, stay precise, and stay patient. The pace you want in your head is the pace you’ll earn in your legs.” And remember: the race is won in the mind as much as it is in the gym. The plan above gives you a clear path to push your running economy, refine transitions, and turn those mid-race sections into your new sources of strength. You’ve got this, Eamon—let’s roll into Cardiff with a plan and a purpose. 💪💥

Signed, The Rox-Coach