Overall Performance:

Ryan Stack and Martin Pow, you both laid down a solid performance in Birmingham! With an overall time of 01:02:43, you clinched the 413th overall rank, placing you in the top 17% of nearly 2300 athletes and 98th in your age group, which is top 19% of 509 competitors. That's impressive! Your pacing was decent, but there’s room for improvement, especially in the running segments.

Ryan, your total running time of 35:46 was slightly faster than average by a mere 39 seconds. This indicates that you have a stronger running profile, but let’s not get too comfy—there's strength work to be done. Your best running lap of 03:57 shows that you have the speed, but the consistency across the segments could be enhanced. You started a bit slower in the first segment compared to the average, which might’ve cost you some valuable seconds.

So, what’s the plan? Let’s harness that running prowess while beefing up your strength game. As David Goggins says, “You are not gonna find a way. You’re gonna make a way.” Now, let’s get to work!

Segments & Race Analysis:

Analyzing your splits, it’s clear that there are segments where your performance shone and others where you could capitalize on gains. You performed well in Running 2 with a time of 03:57, which was better than average, and in Running 4 and 5, where you clocked 04:38 and 04:36 respectively, both slightly slower than average. However, your performance dipped in segments like the Sled Pull and Sandbag Lunges. These sections are where you can strategically focus your training.

Your Roxzone time of 04:54 indicates some time spent between exercise zones, suggesting that either your transitions need work or you were not fully prepared for the next challenge. You want to be as quick in and out of these transitions as a cat avoiding a bath! 🐱 Let’s tighten that up!

Segments to Improve:

Run Total - Potential Improvement: 01:58 (From 35:46 to 33:48)
Sled Pull - Potential Improvement: 00:31 (From 02:50 to 02:19)

Focus during training:

Run Total: 59%
Sled Pull: 15%

To improve your running time, consider implementing the following strategies:

Interval Training: Incorporate high-intensity intervals into your running sessions. For example, do 5 x 800m sprints at a pace faster than your race pace, with 2 minutes rest in between.
Long Runs: Include at least one long run each week, gradually increasing your distance while maintaining a steady pace. This builds endurance.
Hill Sprints: Find a steep hill and do 10-15 sprints up it. This not only builds leg strength but also improves your running economy.
Form Drills: Work on running form drills, such as high knees, butt kicks, and strides to improve efficiency.

For the Sled Pull, aim to enhance your strength and technique:

Strength Training: Incorporate deadlifts and bent-over rows into your routine to strengthen your back, legs, and grip, which are crucial for the sled pull.
Technique Drills: Practice with lighter sleds focusing on form. Aim for a powerful, steady pull rather than going for speed initially.
Progressive Overload: Gradually increase the weight you pull while maintaining good form.

Race Strategies:

Implement the following strategies during your next races:

Pacing: Start conservatively in the first running segment to conserve energy for the later parts of the race. You don’t want to burn out before hitting the sleds!
Transition Management: Work on quick transitions. Practice moving from one exercise to another with minimal rest. This will save you precious seconds in the Roxzone.
Mindset: When fatigue sets in, remember to stay mentally strong. Use visualization techniques to see yourself succeeding in each segment.
Nutrition and Hydration: Ensure you have a proper nutrition plan leading up to the race and stay hydrated. You want to be fueled for battle!

Conclusion:

Ryan and Martin, you’ve both shown great potential in your performance at Birmingham! Keep the momentum going as you prepare for your upcoming races: the Myprotein HYROX Manchester on January 21, 2026, HYROX London on December 4, 2025, and Sports Direct HYROX Dublin on November 12, 2025. These are all fantastic opportunities to showcase your improvements.

Remember, “The only way to get better is to get after it!” Keep grinding, and let’s turn those weaknesses into strengths. You’ve got this! And remember, if running was easy, it would be called ‘sitting’! 🏆💪 Keep pushing your limits and striving for greatness! The Rox-Coach is here, cheering you on every step of the way!