Overall Performance:

Craig, you crushed it out there in the Hyrox relay! Finishing with an overall time of 01:03:18 puts you at a remarkable 19th place overall, which is solidly in the top 45% of a competitive field of 42 athletes. In your age group, you landed at 13th, just shy of the top 50%. This shows that your work is paying off, but there’s always room to sharpen those edges!

Your total running time of 31:52 is +30 seconds compared to the average, suggesting that your strengths lie more in strength than in running. The best running lap of 03:11 highlights your ability to pick up speed when needed, but overall pacing indicates that you might have started a bit too fast, particularly in the early running segments.

When we compare your performance to the last race in March 2024, where you finished at 01:15:18, it’s clear you’ve made some significant improvements. You’ve cut down your time by over 12 minutes! That's not just progress; that's a transformation! You’re on the right track, but let’s fine-tune those areas where you can still shave off precious seconds.

Segments & Race Analysis:

Your race segments tell a compelling story of both strength and opportunity. Here’s a breakdown:

Running 1: You absolutely blitzed this segment at 02:45, which is -44 seconds faster than average! This explosive start is impressive, but it does suggest you might have gone out too hot, leading to slower times in the latter segments. Remember, a marathon is not a sprint!
Ski Erg: Holding your ground with a solid 04:14. This is right on par with the average, indicating good pacing and strength.
Running 2: You maintained a decent pace at 04:04, but it’s still slightly above average. You’ve got the endurance; let’s harness it better.
Sled Push: At 02:25, you’re near the average, but there’s more in the tank. This is a strength segment where tightening up your technique can yield big gains.
Sled Pull: This segment could use some work, clocking in at 03:45 — that’s +35 seconds over the average. Let’s focus on this area for improvement.
Running 5: Here, you hit a bump with a time of 04:34, which is +28 seconds slower than average. This suggests fatigue from earlier segments, so we need to strategize on pacing.
Farmers Carry: A tough segment, but you completed it in 01:22, which is -13 seconds slower than average. Tighten up that grip and core engagement!
Running 7: This was a tough one, clocking in at 05:17, which is +1:12 slower than average. Let’s boost your endurance through focused training.
Sandbag Lunges: At 04:23, you’ve got room for improvement, and we’ll target this segment for strength and speed gains.
Wall Balls: You came in at 04:43, which is slightly above average. Let’s work on rhythm and efficiency here.
Roxzone: You spent 03:42 here, which is -01:40 faster than average! This suggests you’re quick on transitions, but let’s keep that energy flowing into the next segments!

Segments to Improve:

Let’s break down the segments where you can make the most significant gains. Focus on these areas during your training:

Sandbag Lunges:
- Potential Improvement: 01:18 (from 04:23 to 03:05)
- Focus during training: 23%
- Training Strategy: Incorporate heavy lunges with a focus on maintaining an upright torso. Use resistance bands to enhance core stability while performing lunges. Gradually increase weight to challenge yourself.
- Consider circuit training with lunges followed by explosive movements like box jumps for increased endurance and strength.
Wall Balls:
- Potential Improvement: 01:03 (from 04:43 to 03:40)
- Focus during training: 18%
- Training Strategy: Practice wall balls with a focus on rhythm and quick transitions. Aim for a consistent cadence, and don’t forget to engage your core. Try performing them in sets of 20 with minimal rest between sets.
Total Running Time:
- Potential Improvement: 01:03 (from 31:52 to 30:49)
- Focus during training: 18%
- Training Strategy: Incorporate interval training to build speed. 400m sprints followed by rest will improve your overall pace. Additionally, long runs at a conversational pace will build your endurance.
Sled Pull:
- Potential Improvement: 00:56 (from 03:45 to 02:49)
- Focus during training: 16%
- Training Strategy: Focus on engaging your back and legs. Practice sled pulls with varying weights, and include resistance band training to build the necessary pulling strength.
Sled Push:
- Potential Improvement: 00:39 (from 02:25 to 01:46)
- Focus during training: 11%
- Training Strategy: Train on leg drive and core stability. Utilize backward sled drags and push variations to improve overall sled performance.
Burpees Broad Jump:
- Potential Improvement: 00:21 (from 02:48 to 02:27)
- Focus during training: 6%
- Training Strategy: Incorporate high-intensity interval training with burpees and broad jumps to build explosive power and improve efficiency.

Race Strategies:

As you prepare for your next races, here are some strategies that can help tighten your performance:

Pacing: Start strong but don’t let that adrenaline carry you away. Aim for a controlled pace in the first half of the race to ensure you have enough energy for the latter segments.
Transitions: Focus on smooth transitions between running and strength segments. Practicing quick transitions during training will pay off in the race.
Focus on Technique: For strength segments like the sled push and pull, prioritize form over speed to prevent injuries and maximize efficiency. Quality reps over quantity!
Mindset: Channel your inner Goggins — remember that discomfort is just a part of the process. Embrace it, push through it, and keep your eyes on the prize!

Conclusion:

Craig, you’ve made remarkable strides since your last race, and the potential for improvement is glaring. As you set your sights on upcoming races, including HYROX London Olympia on May 3, 2025, HYROX Birmingham on October 23, 2025, and HYROX Dublin on November 13, 2025, keep building on these strengths and areas for improvement.

Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep that fire burning! And when you feel like quitting, just remember: “The only easy day was yesterday.” You’ve got this! 💪💥

Let’s get to work and crush the next one! I’m rooting for you as your Rox-Coach! 🏆

Nathan Cooper, Nathan Cooper, Bryan Goffinet, Bryan Goffinet vs Craig Twaddle, Cian Cairns, Calum Twaddle, Nathan Cooper

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?