Overall Performance:

Nathan and Dominic, you both brought the heat to Birmingham, and finishing in the top 49% of 2,298 athletes is no small feat! With an overall time of 01:10:29, it's clear you have a solid foundation, but there's room for improvement to really make your mark. Your pacing strategy, however, might need a bit of fine-tuning. Nathan, your total running time of 39:42 is a tad slower than average, indicating that while you have the endurance, we need to sharpen up that speed. You're leaning towards a stronger running profile, but it’s time to hit the weights and build that raw power. Remember, “You are never done. You are just getting started.” – David Goggins 💪

Segments & Race Analysis:

Looking at the race segments, it’s evident that your performance was a mixed bag. You both excelled in certain areas, while others need some serious TLC. The high points included a solid performance in the Sled Pull, where you ranked in the 74th percentile. However, the Sled Push and Sandbag Lunges left some room for improvement, with rankings of 59th and 22nd percentile, respectively. This tells me that while you can pull heavy things, pushing them and lunging with a sandbag might not be your favorite activities. The Roxzone was also slower than average, indicating that transitions and overall fitness need some work. Remember, time spent resting is time lost; let’s turn that around! 💥

Segments to Improve:

Running Performance: Your total running time has significant potential for improvement. A target improvement of 01:20 could bring you down to 38:22. This improvement should be the focus of about 45% of your training.
- Drills: Incorporate interval training, focusing on speed work. Aim for 800m repeats at a pace faster than your race pace, with minimal rest in between. Also, consider hill sprints to build power and increase your overall speed.
- Long Runs: Don’t forget about the long, steady-state runs to build endurance. Aim for a longer run each week, gradually increasing the distance.
- Pacing Strategies: During your runs, practice pacing. Start slightly slower than your goal pace for the first segment and gradually increase your speed. This will help you avoid that dreaded ‘too fast, too soon’ scenario.
Sled Pull: With a potential improvement of 00:53, reducing your time to 02:50 is the goal. This should be about 30% of your training focus.
- Technique Work: Focus on your form during sled pulls. Maintain a strong, upright posture, and engage your core to avoid fatigue.
- Strength Training: Incorporate heavy deadlifts and rows to build the necessary muscles for sled pulls. Also, practice pulling weights over various distances to mimic race conditions.
- Explosive Work: Plyometric exercises such as box jumps and kettlebell swings can help develop the explosive strength needed for the sled pull.

Race Strategies:

During your race, remember that every second counts. Here are some strategies to implement:

Transitions: Train in a way that mimics race conditions, including practicing quick changes between exercises. The less time you spend in the Roxzone, the better your overall time will be.
Nutrition: Fuel properly before and during the race. A well-timed gel or electrolyte drink can make all the difference, especially in the later stages.
Mindset: Keep yourself mentally focused. Use visualization techniques before the race to picture yourself conquering each segment. As Goggins says, “You have to be willing to go to war with yourself.”

Conclusion:

Nathan and Dominic, it’s time to reflect on what you have achieved and what lies ahead. The next relevant races are coming up: Myprotein HYROX Manchester on January 21, 2026, and HYROX London on March 24, 2026. You’ve got an opportunity to put in the work and come back even stronger. Remember this: “The only thing more contagious than a good attitude is a bad one.” Keep that energy up, embrace the grind, and let’s turn those weaknesses into strengths! 🚀

Keep pushing your limits, and remember, every workout is a step closer to your goals. You’ve got what it takes to crush your next race! Now, let’s hit the gym and get to work. The Rox-Coach is here to guide you every step of the way. 💪🏆

Nathan Cooper, Nathan Cooper, Bryan Goffinet, Bryan Goffinet vs Nathan Cooper, Dominic Doggett

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?