The Rox-Coach here. I’m your Hyrox performance checklist on legs and lungs, tearing down the data to build a bigger mindset. You’ve got two names in this report—Sarah Butcher and Shannon Gravolin—and you’re rolling as HYROX PRO DOUBLES Women, Age Group 30-34, competing in Melbourne 2025. Let’s break down what happened, what to fix, and how to train like a champion who thrives on the edge. Remember: stay hard, stay precise, and treat every transition like a sprint. 💪

Overall Performance:

Profile and pacing: You showed a strong running foundation for a doubles team, with a total running time of 36:41—slightly faster than average by 53 seconds. That indicates a runner-influenced profile with good ability to maintain cadence across longer blocks. Your Best Running Lap was 04:31, which shows a capable speed endurance foundation in the mid-to-late sections.
Overall time and rank: 01:10:13 for total race time, finishing 57th place overall (top 18% of 309 athletes) and 14th in Age Group (Top 19% of 71). You’re clearly operating at a competitive level within your division, with room to push into the upper quartiles as transitions and sled work tighten up.
Pacing snapshot: Your running blocks contributed well to the total, but your Roxzone (transitions) time of 7:34 stood out as a notable bottleneck (+2:02 vs average). This suggests that while your running and lifting capacities are solid, the changes between exertion zones—especially between weight segments and running—need faster, more efficient execution. This is the low-hanging fruit that unlocks a large portion of time.
Strengths vs. opportunities: Strength lies in endurance running and sustaining a consistent tempo through the mid-late race, but opportunities exist in (a) sled push efficiency, (b) sled pull efficiency, and (c) rapid, crisp transitions between zones. The best segment (Burpees Broad Jump) was notably fast (-0:38 vs average) with strong power expression, indicating explosiveness when fully engaged. The contrast between explosive bursts and slower transitions is where you can gain the most leverage.
Age group and experience context: In the 30-34 age group, you’re competing against athletes who are typically well-rounded; your profile is hybrid—leaning toward running and technique-based strength. Your improvement plan should preserve your running currency while sharpening the strength-to-speed conversion in sled-based events and transitions. The Sydney and Melbourne comparisons show you’ve got a solid trajectory, but your sled work and crypto-transitions are the critical unlocks to climb a few ranks.

Segments & Race Analysis:

General race flow: Across the course, running blocks remained your strongest sustainable element, with standout performance on burpees and a strong finishing mindset in late runs. The sled segments were tougher than average, particularly Sled Push (02:36) and Sled Pull (04:10), where you walked away from the average by several seconds each. The Roxzone time of 7:34 indicates that, overall, the transitions between zones consumed extra time—likely due to setup, catch-in, and changeover routines.
Running vs. strength balance: The Total Running Time (36:41) was very competitive, and you finished with your Best Running Lap around 4:31—consistent with a runner-friendly profile. However, the running blocks around the middle and late sections show slight slow-downs relative to the average in some segments, suggesting fatigue or a need for more precise pace management in those zones.
Segment-by-segment highlights:
- Running 1: 2:35 with a significant early tempo; this fast start is good if followed by controlled turnover, but you need to be mindful of not setting a rogue pace that drains the legs for sled work later.
- Ski Erg: 4:12, only -6 seconds from average, showing you have the capacity here, but this is a zone to maintain consistent form and avoid energy leakage in transitions.
- Running 2–4: Early to mid-race running blocks held pace reasonably well, but Roxzone time escalates after the mid-race to late sections, especially around Sled Push and Sandbag Lunges. This hints that the fatigue management and transition efficiency are not yet fully optimized.
- Sled Push: 2:36 (+0:26 vs average) signals a clear improvement target, as this is the biggest delta in your segment analysis. It’s the highest leverage area for time gain given the current gaps.
- Sled Pull: 4:10 (+0:10) is a smaller delta, but with a 34th percentile rank, there’s still meaningful potential to reduce that time with more efficient technique and power application.
- Burpees Broad Jump: -0:38 vs average and 3 Percentile Rank suggests you’re efficient in the penalty-style moves when you commit to posture and exacting technique.
- Roxzone: +2:02 vs average (67th percentile) is your largest bottleneck area. Tightening transitions will cascade into every later segment and reduce fatigue carryover into row, sandbag, and wall ball sections.
Past races context: In 2024 Sydney, your sled push and roxzone times were notably different; your 2025 Melbourne result shows improvement in many running segments but regression in sled push and roxzone versus the average for the same finish time. The pattern across your past races indicates that while your running segment performance continues to scale well, your sled work and transition proficiency are the main determinants of your final time. Use those as the primary focus in your next build cycle.
A quick comparison snapshot:
- From Sydney 2024 HYROX DOUBLES to Melbourne 2025: your overall time improved by 12+ minutes across similar configurations, with the most meaningful gains in running and wall ball efficiency. The trade-off was an uptick in Roxzone, meaning you likely spent a bit more time setting up gear between zones and catching your breath for the next block.
- From Sydney 2025 expectations into Melbourne performance: your sled push and sled pull times show room for improvement relative to average, while your running cadence and finish splits show strong potential for top-tier performance if transitions are sharpened.

Segments to Improve:

1) Sled Push - Potential Improvement: 00:41 (From 02:36 to 01:55). Focus during training: 34%.
- Why this matters: Your sled push is the single largest delta against the average for your finish group. Improving push efficiency will reduce the energy you expend going into later runs and lifts.
- Drills and techniques:
  - Single-step explosive drives: 6 x 15–20 m sled pushes with maximal power, 2–3 minutes rest. Emphasize a strong hip drive, chest up, and neutral spine. Progress to heavier loads as technique stabilizes.
  - Progression push ladders: Start with a light load for 20 m and increase the load in 5 m increments across 6–8 reps, focusing on rapid ground contact and minimal friction losses.
  - Plié stance to triple-extend: Work on the transition from knee flexion to full hip extension with each stride before contact; incorporate a cable or band-resisted push to reinforce the correct hip drive pattern.
  - Technique cues: “Hips-to-door, elbows to spine, chin tucked, chest tall.” Visual feedback with partner or video to prevent slouching and knee caving.
- Post-exercise adaptation: After a sled push block, immediately perform controlled running or low-cadence tempo to simulate race transitions; practice a 10–15 second breath-in, 5–6-second exhale cadence to reset the system quickly.
- Compromised running scenario: If sled push fatigue emerges, shift to a more economical stride with shorter ground contact time to preserve momentum into the next running segment. This requires slight tempo-down but maintains race pace effectively for the next zones.
2) Run Total - Potential Improvement: 00:33 (From 36:41 to 36:08). Focus during training: 27%.
- Why this matters: Your total running time is already solid, but shaving ~30 seconds will compound your advantage in late race segments where fatigue dictates your form and efficiency.
- Drills and techniques:
  - Tempo-then-stride blocks: 4–6 x 5 minutes at just-under-threshold pace with 2-minute easy jogs; finish with 6 x 20-second pickups at 5–10 seconds faster than current race pace, 40 seconds easy.
  - Cadence optimization: Use metronome drills at 170–190 spm to maintain quick, light feet with minimal vertical bounce; incorporate a 2–3 cm dorsiflexion focus in the ankle to improve ground contact efficiency.
  - Hill sprints and incline runs: 6–8 x 30–45 seconds on moderate incline with equal rest to boost leg power and turnover that transfers to flats in Hyrox runs.
  - Running economy work: 2–3 sessions weekly with gravity-assisted runs (sled or sled-like drag) to reinforce efficient mechanics under fatigue.
- Roxzone integration: Include "transition runs" between zones—2–3 minutes running while the heart rate remains in a recoverable zone, simulating the moment after your last weight block and before your next run. Train mental preparation for those switching moments to avoid disjointed pace or tempo drift.
3) Sled Pull - Potential Improvement: 00:29 (From 04:10 to 03:41). Focus during training: 24%.
- Why this matters: The sled pull time is slower than average and carries a distinct impact on the chain of events following the sled push. Improving pull speed will help maintain momentum and minimize fatigue spread.
- Drills and techniques:
  - Shortloop sled pulls: 6 x 15–20 m with short rest, focusing on a strong lat engagement and a consistent hip hinge. Keep a fixed torso angle and drive with the legs, not the arms alone.
  - Hook-and-pull technique refinement: Use a long, controlled pull with a tight core and finishing with a deliberate reset to avoid energy leaks during turns.
  - High-impact carries in between: Farmer carries or suitcase carries (60–90 seconds) to mimic grip endurance demands of the sled pull, improving grip strength and forearm endurance for the later carries.
  - Video feedback: Record from multiple angles to ensure your hips are driving, not just pulling with the arms. Ensure your scapula stays retracted to support lats engagement.
- Compromised running scenario: If fatigue hits the core weight segments, maintain a higher stride frequency with shorter length to improve centrifugal force transfer, keeping the chest tall and neck relaxed to avoid energy sapping tension.

Race Strategies:

Pacing approach: Your best path is consistent, sustainable pace with precise transitions. Start comfortable and avoid a hot start in Running 1. Your early pace should be intentionally controlled to preserve energy for sleds and wall balls where the fatigue can compound quickly. Block pacing with defined energy budgets per segment can help prevent early fatigue that worsens Roxzone times later.
Transition discipline: Roxzone is your primary opportunity for improvement. Establish a pre-transition cue routine (e.g., quick breath control, quick wipe-down, strap management, and a two-step movement sequence) to shave seconds. Practice “zero wasted motion” transitions with a focus on posture and breathing rhythm—this will yield compounding results across the entire course.
Weight segments optimization: For sled push/pull and sandbag lunges, employ a “fast-exit” technique from each station: a stable, compact position as you exit, a quick breath, and a rapid reset into running form. This reduces the total non-run time and enhances your overall average speed.
Energy system balance: While your total running time is strong, you’ll gain most from improved high-intensity interval training (HIIT) that mirrors Hyrox demands—short, intense efforts followed by short rests to mimic the pace changes you’ll face in the course.
Equipment and environment adaptation: Train with the same or near-same environment as race day (indoor/outdoor, air quality, temperature). Mimic the Hyrox format with a realistic equipment load, including the same sleds, sandbag weights, and wall-ball sizes to promote neural adaptation and bodily familiarity.

Training Plan & Drills (Tailored, 12-week block):

Note: A well-rounded plan targets sled push/pull, running efficiency, Roxzone transitions, and upper-limb grip endurance to support wall balls, rowing, and carries. Split weeks with explicit intensity and recovery windows will yield better adaptation. The plan assumes 4–5 training days per week with 1–2 rest days based on your schedule.

Weekly structure:
- Day 1: Sled Push & Plyometrics + Short Run (intervals)
- Day 2: Upper-body Strength + Roxzone Transition Drills
- Day 3: Long Run or Tempo Run + Food-Drive Finishers
- Day 4: Sled Pull & Sandbag Lunges + Wall Balls
- Day 5: Recovery/Cardio Active Day or Rest
Specific blocks:
- : 3 weeks of progressive loads. Week 1: 6 x 15 m pushes at 70–80% effort; Week 2: 6 x 20 m pushes at 75–85%; Week 3: 5 x 25 m pushes at 85–95% with full recovery. Add offset: 2–3 seconds pause between reps for form checks.
- : 3 weeks: 5 x 20 m pulls with tempo control; add 3 x 45-second farmer carries between sets to boost grip endurance and trunk stiffness; finish with 2–3 sets of reverse hypers or glute-ham raises for posterior chain development.
- : 4 weeks: 2–3 sessions with 800–1200 m runs at threshold pace, integrated with 2 x 60-second strides, plus 4–6 transition sequences (e.g., run → sled push → run) to simulate race rhythm.
- : 3 weeks: 4–5 practice transitions across the zones (e.g., Run 2 → Sled Push → Run 3), focusing on breath control, posture reset, and minimal downtime. Track times and aim for a 15–20% improvement in transition duration by week 9.
- : as component maintenance, keep 2 sessions weekly to maintain upper-body endurance and shoulder stability (4 x 25 Wall Balls with smaller balls and 4 x 500 m row intervals).
Form checks and cues:
- Sled Push/Pull: hips neutral, chest up, core engaged; avoid torso rotation and knee caving; drive with hips and legs; keep continuous breathing rhythm.
- Running: cadence focus (170–190 spm); light foot strike; minimal vertical bounce; stable pelvis to reduce energy leaks.
- Transitions: pre-set gear management routines; practice breath-to-motion transitions; use a consistent 2-step setup to minimize wasted seconds.

Race Strategies for the Next Races

: Build a marathon-style transition plan with a heavy emphasis on sled and carry training. The Brisbane course demands consistent shifts and the roxzone often becomes a deciding factor for final places. Train to execute your transitions under fatigue and near-peak HR. Maintain your running currency, but push your sled efficiency to a sub-2:00 sled push and sub-3:50 sled pull in competition conditions.
: Prioritize a transition-focused microcycle in the 6 weeks leading up. Focus on sprint-to-run transitions, nerve speed, and grip endurance—the small margins in the roxzone can be the difference between 7th and 20th in your division.
: Plan your season around two major peaks: a block that hits sled work hard and a second block that hones transition rhythm and running economy. Use density training with two sets of workouts that mimic Hyrox: a sled-focused day and a transition-focused day in the same week, followed by a running-fitness day to balance the fatigue.

Conclusion:

Your overall performance demonstrates a strong hybrid profile: solid Total Running Time and robust mid-race pacing, with a clear strength in explosive movements like burpees and wall balls when you commit to the technique. Your biggest growth opportunities lie in the transitions between zones and in the sled work. By lowering the Roxzone time and shaving a bit more on the sled push and pull, you’ll unlock meaningful gains that could move you several places higher in the standings.
Motivation nuggets: You don’t rise to the level of your goals; you fall to the level of your training. Goggins would say, “You are not born to be average—stick to the grind when nobody is watching.” And Jocko would remind you: “Discipline equals freedom.” Sweat is not a failure; it’s your signal that you’re closer to your best self. Stay gritty, stay precise, keep your head in the game.
Next steps for you two: Implement the 12-week plan with a strong emphasis on sled push/pull and Roxzone drills. Commit to transition rehearsals in every week and track your roxzone time as a leading key performance indicator (KPI). Use the past race data to validate progress: aim for sled push under 2:00, sled pull under 3:40, and roxzone under 7:00 by the end of the next 12 weeks. Consistency beats intensity—show up every session with intent and you’ll both be ready to attack Brisbane in 2026. “The best time to plant a tree is 20 years ago. The second best time is now.”
Light humor to keep it human: You two aren’t just carrying weight; you’re carrying a narrative of grit. If Hyrox taught us anything, it’s that the only thing heavier than a sled is the excuse you brought to the start line. Let’s leave excuses in the starting chute and pick up momentum where it matters—on the roxzone, on the sled, and in the final wall ball. And yes, the wall balls still count as the cardio version of a mic drop—keep your form clean and your breath clean, and you’ll keep the judges smiling rather than politely nodding in sympathy. 🏆
Final note: Your next targeted performances should be shaped by two things: (1) reduce the Roxzone by practicing efficient transitions with a consistent breathing rhythm, and (2) drive sled push efficiency through hip power and hip-shoulder sequencing. The result will be a faster, cleaner finish that you both will own. You’re closer than you think—let’s tighten the screws and let the speed come to you. 💥

— The Rox-Coach

Courtney Graham, Courtney Graham, Sarah Butcher, Sarah Butcher vs Sarah Butcher, Shannon Gravolin

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?