Overall Performance:

James Ames and Lee Devlin, you both have put in some serious work to land in the top 19% out of 2,298 athletes in your recent Hyrox competition and hold the 110th rank in your age group. That's a commendable achievement, and it speaks volumes about your dedication and grit. Your overall time of 01:03:16 shows that you both have a solid foundation, but there’s room for improvement to really crush your next races.

Looking at your pacing, it seems like you might have started off a bit too fast, particularly in your first running segment. You didn’t just set the pace; you possibly set the bar a bit high for your own heart rate! But hey, who doesn’t love a good adrenaline kick? In terms of your profiles, Lee, you're leaning more towards the strength side while James, you’re exhibiting a stronger running profile. However, neither of you are far off from a hybrid athlete position. Remember, it's not just about how fast you can run but how well you can handle the weights and transitions!

Segments & Race Analysis:

Let’s break down your race performance. You both had some segments that really stood out, such as the Ski Erg and Running 2, where you both performed better than average. But there were also segments where you can pick up significant time. For instance, your Sandbag Lunges and Burpees Broad Jump segments could use some extra effort. These two segments alone could shave off valuable seconds if you focus your training there. Keep in mind that as a team, your transitions (the roxzone) also play a pivotal role. Let's not let it become a resting zone, but rather a launching pad for your next segment!

Segments to Improve:

Here’s where the rubber meets the road. To elevate your performance, we will target specific segments that will yield the most improvement. Based on your splits, here are the key areas to focus on:

Sandbag Lunges: Currently at 03:28, target improvement to 02:38. That's a potential improvement of 00:50. Focus during training: 22%.
- Try incorporating dynamic lunges with the sandbag for building strength and endurance. Aim for 3 sets of 10 lunges each leg.
- Use tempo variations—slow on the descent and explosive on the ascent. This will teach you to handle fatigue better.
Burpees Broad Jump: From 02:56 to 02:11—potential improvement of 00:45. Focus during training: 20%.
- Practice the burpee with a focus on minimizing ground contact. Set a timer and see how many you can do in 2 minutes!
- Combine burpees with broad jumps in a circuit: 5 burpees followed by 5 broad jumps. Repeat for 10 rounds.
Sled Pull: From 02:57 to 02:23—potential improvement of 00:34. Focus during training: 15%.
- Incorporate sled pulls into your weekly routine. Use varying weights and practice pulling for time.
- Focus on your body position; keep your hips low and drive with your legs to maximize power output.
Total Running: From 34:05 to 33:38—potential improvement of 00:27. Focus during training: 12%.
- Incorporate interval training sessions—short, high-intensity runs followed by rest. This will improve your speed without compromising strength.
- Consider doing tempo runs at a pace slightly faster than your goal race pace. Aim for 20-30 minutes.
Wall Balls: From 03:55 to 03:34—potential improvement of 00:21. Focus during training: 9%.
- Practice wall balls with a focus on consistency. Aim for 10 sets of 10 with minimal rest.
- Mix in squat jumps to strengthen your legs and improve your explosiveness.
Sled Push: From 01:41 to 01:21—potential improvement of 00:20. Focus during training: 9%.
- Work on your sled push technique. Keep your body low and push through your heels, maximizing power output.
- Incorporate more resistance in your training to adapt to heavier loads, allowing you to push harder during the race.

Race Strategies:

Now let’s talk strategy—because every great race is built on a solid game plan. Here are some strategies to implement:

Pacing: Start strong but don’t go all out in the first running segment. Aim for a pace that you can sustain through the first half of the race. Remember, it’s a marathon, not a sprint! (Unless you’re sprinting, then it’s a sprint! Haha!)
Transitions: Work on shortening your transition times. Keep your gear organized and ready to go. A smooth transition can save you precious seconds. Don’t let it feel like a pit stop—it should feel like a quick pit crew job!
Communication: Since you’re racing in doubles, keep lines of communication open. Share how you’re feeling during the race and adjust your pace together. It’s not just about individual performance, but also about teamwork!
Focus on Form: During exercises, focus on form over speed. Efficiency will lead to better performance. As David Goggins says, “You don’t know me, son!” But if you’re not focusing on your form, you might be saying that to yourself after the race!

Conclusion:

James and Lee, you’ve laid a solid foundation with your recent performance. But as you know, there’s always room for improvement. With the next races coming up—Myprotein HYROX Manchester on January 21, 2026, and HYROX London on March 24, 2026—you have the perfect opportunity to refine your skills and put these strategies into action.

Remember, if it doesn't challenge you, it won't change you! Keep your eyes on the prize, and let’s turn these weaknesses into strengths. Go out there and crush those segments. You’ve got the heart, the drive, and the tenacity to keep growing. Let’s show Birmingham what you’re made of! 💪💥

Stay motivated, stay strong, and most importantly, enjoy the journey. The only bad workout is the one that didn’t happen. So let’s make every session count. You’ve got this! - The Rox-Coach