Overall Performance

Hey team, it’s The Rox-Coach here. You two just put down a solid Melbourne showing in a tough HYROX field—Hannah and Lockie Pertzel, mixing as a doubles team in the 25-29 Mixed division. You finished 1286th overall (top 53% of 2423), with an age-group rank of 366 (top 60% of 610). That’s respect, especially given the depth of the field in Hyrox doubles. Your total time of 1:20:46 is a strong marker, and your total running time of 42:02 is notably faster than average by 3:04. That’s a runner profile showing up—your legs can move, your lungs can push, and you’ve got the endurance to hang in there through the longer grind.

But there’s a clear contrast in this race: your running was strong overall, yet the Roxzone—the time spent transitioning between stations—was markedly slower than average. A +3:29 delta in the Roxzone (10:25 total) put a ceiling on your final finish. In other words, you ran well, but the gear you need to flip between stations and reset your next set wasn’t as fast as it could be. And on the burpees broad jump (BBJ) you left a noticeable improvement on the table (more on that below). The takeaway: you’ve got the speed and the carry, you just need to tighten transitions and fine-tune BBJ technique to convert that running capability into a faster overall finish.

Motivational note: Hyrox is a game of clock-faced discipline—you’re not just running; you’re running with purpose from station to station. “Discipline equals freedom.” Stay hard, stay sharp, and own those roxzones. And yes, a little humor helps: in Hyrox, the only thing getting more confused than your split is your gym bag after a race—keep it together and you’ll keep plugging away at tens of seconds everywhere that matter. 💪🏆

Segments & Race Analysis

General race flow and comparisons to average for your finish time/division show a few clear patterns:

Running performance: Total running time (42:02) is faster than average by 3:04, confirming that you’re in a strong running-mode with good endurance and speed on the running legs. The first four running segments show you starting fast and then settling into a solid pace: Running 1 at 3:01 (significantly faster than average by 2:13) followed by Running 2–4 in the 5:05–5:16 range, with only modest deltas from average. This pattern indicates an aggressive start that you were able to sustain for a while, but it also points to a potential pacing risk for the latter parts of the race if fatigue accumulates or transitions steal your momentum. The early fast split sets a high demand on oxygen uptake right away and can accelerate fatigue across the next segments if transitions aren’t crisp.
Station transitions (Roxzone): This is the big limiter here. Roxzone time of 10:25 is +3:29 vs average, placing you at the 89th percentile for the field. You spent a lot of time between stations—your transitions and resets between stations likely cost you more time than your peers. In a Hyrox, those seconds aren’t just seconds—they’re momentum. Your running splits look strong, but the extra downtime between stations reduces your ability to capitalize on that speed in the next exertion block.
Work-specific segments: BBJ (Burpees Broad Jump) sits as a notable delta in the segments. While not the worst overall, BBJ shows room for improvement (you were +00:24 vs average with a Rank 66 percentile). The requested focus for improvement is BBJ, indicating that the technique and transition into/out of BBJ can be tighter, and could shave meaningful time when combined with better roxzone management.
Other station segments: Sled Push/Rowing/Wall Balls show solid performance relative to the field, with a mix of slight deltas toward average and above-average performance. The Rowing at 4:47 is slightly above average, while Sled Push (2:00) and Sled Pull (3:52) are close to the average markers. Farmers Carry and Sandbag Lunges are in reasonable ranges, while Wall Balls at 4:08 show decent efficiency but could still be tightened with better leg drive and breath control.

In short: you’re elite on the run, you’re present on the floor, but your transitions need a higher gear and your BBJ technique needs refinement to turn that fast running into a race-winning combination. The good news: the gaps you need to close are coachable with targeted work, and you’ve got a lot of room to gain in a few repeatable cycles.

Segments to Improve

Focus for Improvement Plan: BBJ is identified as the key segment for improvement, with a concrete improvement target and a clear training focus allocation. At the same time, the Roxzone (transitions) is a major time sink that must be attacked in parallel to ensure your hard-won running speed translates into a faster overall time.

Burpees Broad Jump (BBJ) – Potential Improvement: 00:34
From 03:51 to 03:17
Focus during training: 54%
Why this matters: Improving BBJ efficiency directly compresses station-to-station time and reduces cumulative fatigue entering the next run segment. A 34-second improvement here compounds with Roxzone gains to deliver meaningful overall time gains. BBJ is one of the most technique- and strength-demanding transitions in Hyrox; small improvements in jump height, landing mechanics, and velocity off the floor translate to substantial time savings across 8 rounds.
Roxzone (Transitions) – Primary focus
Target: reduce total transition time by 1:00–1:40 across the course
Why this matters: With a +3:29 delta vs average, the transitions are dominating your total time delta. Eliminating even 60 seconds in transitions would push your overall time into a higher percentile range. The fix is not only physical readiness but also rhythm and movement economy between events. You need to practice seamless, automated transitions that minimize any pause between tasks—pre-positioning, grip changes, breathing pattern resets, and quick resets for next exertion. Transition quality is a hard signal of overall fitness mix (cardio + strength + mobility) and a key differentiator in Hyrox doubles where shared workload can create cadence gaps if one athlete is off track.
Running pacing and station pacing harmony
Focus during training: 18%
Why this matters: Your Running 1 was unusually fast, suggesting a spike in early pace. While your running is strong, sustaining a controlled but aggressive pace through Run 1–Run 4 without a prohibitive crash later will help keep roxzone time lower and reduce the cumulative fatigue that bleeds into BBJ and sled work. A measured, slightly negative split in the later stages will help you preserve form and maintain efficient transitions.

Note: Although the focus plan highlights BBJ as the primary target, you should implement a balanced program where Roxzone work runs in parallel (to ensure the improvements carry through the entire event). For reference, if you’re aiming to cut your Roxzone by about 60–90 seconds by the next major event, you’ll need to implement more crisp transitions, pre-sets, and pre-loading energy systems so you’re not “reloading” between zones.

Race Strategies

Pace control at the start: The Running 1 split indicates a very aggressive opening segment. Use an intentional pacing plan that targets a modest first kilometer pace that you can maintain through Run 2 and 3, with a controlled push on Run 4 or Run 5 only if you have clean transitions and controlled breathing. For your next race, set a conservative Run 1 target (e.g., 3:10–3:20) and let Run 2–4 continue with 5:05–5:25 ranges. This will reduce early glycogen depletion and help you carry your speed into the BBJ and roxzone blocks.
Transition rhythm training: Implement specific transitions-focused drills in every week of your program. Drills like “move between two stations with a 0.60–0.70 ratio between each task” will train your brain and body to move with intention, not hesitation. Use a meta drill: after finishing a segment, immediately perform a 15–20 second active recovery (air breaths, banded breathing, or light step-ups) while prepping the next station. The goal is to reduce roxzone time to around 7–9 minutes total across the entire course, a 60–70 second improvement at least.
BBJ technique integration: Work BBJ-specific progressions that build velocity off the floor, controlled landing mechanics, and the ability to transition from the jump quickly into the next exercise. Consider a four-phase BBJ ladder: (1) body-weight BBJ focus, (2) light-load BBJ with an increased jump height, (3) BBJ integrated with a transitional carry (e.g., after BBJ, immediately pick up a sandbag or perform a push requirement), and (4) full sequence under fatigue with a short rest.
Strength-to-weight balance for runners: Since Total running time is fast, you should maintain your running engine while training to improve your stationary power that translates to better roxzone performance; ensure your cycle includes plyometrics and weight training that supports explosive transitions without fatiguing the legs too early.

Pro-tip: a few Hyrox athletes use “staged lacing and belt preparation” while approaching a station to shave seconds that often get lost in the nerves of competition. The more you can automate your setup, the more your roxzone time will drop. And yes, humor helps: in Hyrox, the only thing that should walk you into the next zone is your plan, not the other way around. 🧠💪

Conclusion

What you’ve shown in Melbourne is a solid core of speed, endurance, and resilience, with a clear pathway to shave meaningful time through faster transitions and BBJ refinement. Your running is strong, your stamina is credible, but the transition between stations is what needs the most polish. If you lock in a disciplined transition routine and tighten your BBJ technique, you’ll convert your running strength into a faster overall time and climb into higher standings in your age group and overall field.

Next races to target (relevant to your trajectory):

HYROX APAC Championships – Brisbane (April 11, 2026) – South Brisbane, Australia
BYD HYROX Brisbane (same event window) – South Brisbane, Australia
BYD HYROX APAC Championships – Brisbane – (same location, broader field) – Brisbane

Action plan for the coming months: a focused 8–12 week block with an emphasis on roxzone efficiency and BBJ technique, aligned with your running tempo. The goal is to demonstrate an even but assertive pacing strategy with consistent transition times under fatigue. You have the foundation; now build the cadence that makes every second count. “Stay hard.” Push into the discomfort of transitions, embrace the burn, and let your running speed carry you through to the finish with fewer stumbles between zones. Discipline equals freedom. 💥

Detailed Training Plan (Next 8–12 Weeks)

Below is a structured template you can follow with both athletes. The plan balances roxzone development, BBJ technique, and continued running strength. Adjust volumes to your recovery and travel schedule; the key is consistency and progressive overload in the right areas.

Week Structure (typical): 4–5 key sessions per week, with 2 easy run/light days, 2 quality days focusing on stations, 1 long run or long non-run day depending on fatigue, and a dedicated transitions session.
Roxzone & Transition Blocks (2x/week): 60–75 minutes per session focusing on rapid transitions, grip changes, pre-loading, and mental cueing. Include simulated Hyrox sequences with minimal rest between stations. Progression: 60 seconds total roxzone, then 45 seconds, then 30 seconds, while maintaining high running pace before and after transitions.
BBJ Technique & Plyometrics Block (2x/week): 4-week progression with emphasis on hip extension, landing mechanics, and velocity off the floor. Include BBJ-into-squat-tto-broad-jump combos and BBJ-to-plyometrics circuits to mimic fatigue. 3–4 sets of 3–6 reps at explosive intent, with short rests.
Running Focus (2x/week): Maintain current strong running engine; add a mid-week tempo run and a longer, steady run to reinforce energy systems without exhausting transitions. Include strides post-run to fine-tune turnover without undue fatigue.
Strength Circuits (2x/week): Full-body strength with emphasis on posterior chain, core bracing, and anti-rotation. Movements: squats, deadlifts, farmer carries, sled pushes/pulls with lighter loads for endurance work, and farmer carries to replicate Hyrox grip demands.
Rest & Recovery: Ensure 1–2 light days; use mobility, breath work (box breathing) to reset parasympathetic function after hard training. Sleep is non-negotiable for gains here.

Quote to close: “If you want to be someone who finishes strong, you have to train like you’re someone who finishes strong.” You’ve got this—train with intention, race with aggression, finish with pride. And remember, not all days are a PR, but every day you lean into the discomfort, you’re stacking wins toward Brisbane and beyond. 💪🔥

Signed,

The Rox-Coach

Rachel Jenkins, Rachel Jenkins, Hannah Pertzel, Hannah Pertzel vs Hannah Pertzel, Lockie Pertzel

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?