The Rox-Coach here, delivering a deep-dive feedback for the Auckland Hyrox Pro Doubles performance. We’re looking at Jane Erbacher and Suz Kennedy in the 45-49 age group. This report blends hard numbers with training-grade tactics so you can turn every weak point into a new ceiling. Let’s get after it. 💪

Overall Performance

pacing and profile: The team finished 30th overall out of 79 and 2nd in the age group (top 22%). The total running time is the loud flag here: 45:27, which is +4:21 slower than the average for the finish-time-and-division cohort. That tells us the core running component — the engine — is robust but not yet tuned to Hyrox-pace in this pairing. In other words, you’re clearly hybrid-capable: you can push on the erg and the carry stations, but the final miles showed drop-off that flags a stronger running foundation as the primary limiter. Runner profile leaning toward hybrid strength with a running lag late in the race. 🏁
strengths across the event: Ski Erg time is very strong (04:02), and it’s a small negative delta (-0:24) relative to average with a very high percentile context (low time). Rowing: 04:20 with a -0:26 differential, also a standout (4th percentile). Farmers Carry: 01:28 with -0:23 delta and 2nd percentile, indicating excellent grip, carry mechanics, and consistency. These indicate superb upper-body endurance, midline stability, and carry efficiency. The team also posted a solid Roxzone (4:05) that’s 2:12 faster than average, suggesting transitions were smooth and efficient—great for keeping fatigue from compounding during the transitions. 💥
weaker or higher-leverage zones: The running segments dominate the time delta. Running 1 (5:27, +0:40) and later runs (Running 7 at 6:16, Running 8 at 6:37) sit well above the average for finishers in the same category. After Running 1, the subsequent runs show progressive fatigue or pacing that didn’t hold a strong Hyrox pace. The burpees broad jump and sandbag lunges are not catastrophically slow, but they’re underperforming compared with the strongest teams (burpees broad jump at -0:34 yet at 15th percentile; sandbag lunges +0:12 with 54th percentile). The late-run deterioration is the clearest signal: final two running legs are your bottleneck. This aligns with the “Total running time” being the main limiter. Strong erg/row/carry, weaker end-run execution. 🏃‍♀️
pacing insights: Your first four running segments show consistency near the average, but you drift markedly on Running 7 and Running 8. The pattern indicates either endurance limit or pacing strategy that didn’t sustain Hyrox-pace across the back half. A more disciplined tempo approach early, plus a controlled kick in the middle miles, could prevent a late fade. The trend also suggests potential nutritional or fueling windows that aren’t enough to buffer late-race fatigue. The good news: your best running lap is 5:03—there’s clear potential to anchor mid-race sections closer to that pace and then manage the end of the race more aggressively. Discipline + sustainable tempo are the fix. 🏆

Segments & Race Analysis

General race behavior: The data paints a classic hybrid athlete narrative: top-tier work economy in the erg, row, and carries, but the running segments drag the overall time. The Roxzone is favorable, meaning you were not wasting time between zones; you simply need to push the running engine harder while preserving form and transition efficiency. The first four running segments do not reveal a catastrophic start, but the last two runs reveal a fatigue-driven collapse in pace, not a technical failure.
comparison against average for finish-time cohort: Early running (R1) is +0:40, mid-run segments hover around +0:10 to +0:29, but the tail-end runs (R7 +1:02, R8 +1:09) show a disproportionate slowdown. Ski Erg and Rowing are among the best-performing stations in your cohort, indicating you’ve got the energy systems and technique dialed in for high-output, short-to-medium duration pieces. The bottleneck is endurance/pace management across the final miles. The roxzone remains efficient; the real leverage is in running capacity and last-legs resilience.
key leverage points: - Running total is the primary limiter. - Sandbag Lunges show room for marginal gains but are not the gating element; a small improvement yields a meaningful chunk when added to the overall run-time reduction. - Burpees Broad Jump is not a huge limiter, but any improvement helps in the last transition blocks.
critical zones by station: - Ski Erg: excellent; you can push to sustain or chip away a few more seconds. - Rowing: elite-level efficiency; potential for maintaining short bursts with perfect breath control. - Farmers Carry: strong carry work; examine tempo and grip fatigue patterns to ensure you’re not losing time on the exit. - Sled Push/Pull: solid but slightly under the top performers; there’s room to optimize technique and transition rhythm between sled zones.

Segments to Improve

Below are two focal areas with concrete strategies. For each, you’ll find the improvement target, the training focus, and the related drills. The goal is to move these levers in a realistic timeframe while maintaining overall health and longevity in the 45-49 age group.

Run Total – Potential Improvement: 05:17 (From 45:27 to 40:10), Focus during training: 90%

Why this matters: The runs account for the bulk of the +4:21 gap. Improving total running time by ~5 minutes shifts your finish-time profile toward the average and unlocks substantial competitive gains across the board.
Training strategies:
- Weekly running blocks (3–4 sessions):
  - Tempo runs: 2 × 20–25 minutes at Hyrox-pace with 5–8 minutes easy between efforts, gradually advancing pace by ~1–2% every 2 weeks.
  - VO2max intervals: 6–8 × 400–600 m near-max with 90–120 seconds rest, building running economy and lactate clearance for transition-rich workouts.
  - Longish easy run: 60–75 minutes at conversational pace to build base endurance without spiking fatigue before Hyrox multisport events.
- Hyrox-specific running mechanics:
  - Cadence drills: 180–190 steps per minute on easy runs; incorporate 20–30 second bursts at higher cadence to improve leg turnover under fatigue.
  - Stride length control: 2–3 cue points per 400m repeats to sustain efficiency (think: chin tucked, rib cage stable, hips zoned to keep the pelvis neutral).
  - Transition practice: run-throughs that start on a treadmill or track with a rope or ladder approach to rehearse immediate acceleration into a subsequent station after a short roxzone reset.
- Hyrox-pace simulations:
  - Set up mini-Hyrox blocks (e.g., 4 stations at Hyrox pace; 90 seconds rest) to mimic the real transition rhythm and develop the ability to hold pace through fatigue.
- Rationale for approach: Running endurance built with a Hyrox-specific tempo foundation will reduce speed loss in the late miles, enabling you to keep the 5:03–5:15 pace window deeper into the race, rather than letting pace collapse after Running 6.
Exercise options and microcycles:
- 8–12 week plan: 3–4 running days, 2–3 days of lower-intensity cross-training (cycling, pool work) to preserve cardio without pounding joints.
- Tempo/Threshold days: Progress from 20 minutes to 40 minutes continuous at target pace; include cut-downs where you finish last 5–6 minutes stronger.
- Long run day: Maintain aerobic base with a steady pace and include brief accelerations every 5–6 minutes on the back third to mimic the fatigue pattern you experience in Hyrox late miles.
- Biomechanics focus: Cadence, ankle drive, knee tracking, and hip strength to support a smoother transition into the final runs.
- Recovery: 1–2 easy days, 7–9 hours of sleep, and targeted mobility work to stave off stiffness that often hits the end of long Hyrox sessions.

Sandbag Lunges – Potential Improvement: 00:24 (From 04:04 to 03:40), Focus during training: 6%

Why this matters: Even a minor improvement here compounds on the earlier segments and reduces fatigue entering the running miles. A faster sandbag lunges set will help you keep the mid-race pace more consistent, particularly if you bring down the RoXzone by 10–15 seconds per transition.
Training strategies:
- Technique optimization:
  - Stance and breathing: Keep the core tight; exhale forcefully on the push phase to stabilize the trunk and maintain upright posture. Keep the back foot’s knee tracking over the toes to reduce knee drift.
  - Angling the sandbag slightly toward the body to reduce torque; ensure the weight is distributed evenly to avoid energy leaks across reps.
- Volume control drills:
  - 4×20 sandbag lunges (alternating legs) with a light bag, focusing on fast legs with controlled breathing. Rest 20–30 seconds between sets.
  - Rest-pace integration: 6–8 sets where you perform a fast lunge set, then walk 20 seconds to simulate modern Hyrox transitions and recovery patterns.
- Strength work for the legs:
  - Tempo Bulgarian split squats (3–4 sets of 8–10 reps per leg) to build unilateral leg strength with stable trunk control.
  - Forward stepping lunges with a lighter bag and a focus on knee alignment over the middle toe.

Other notes: - The burpees broad jump and wall balls hovered around average; consider 4–6 weeks of Hyrox-pace burpee skill work to ensure you’re minimizing time in these blocks. - Roxzone’s strong performance indicates you may not need to chase transition improvements aggressively; focus on the running segments while maintaining that efficient transition rhythm.

Race Strategies

Pacing plan for race day: Start with a controlled but assertive running cadence (target: keep the first four miles in the 5:05–5:15 window, if possible, leaning toward 5:15–5:25 for the first four runs). The goal is to prevent the late-race fade while staying in striking distance of your peers in the same division. The final miles must be a disciplined push rather than a painful grind. Your best lap is 5:03; use that as a template for mid-race miles and aim to stay within 5:15–5:25 for R5–R6 before the closing push if you’re feeling strong.
Roxzone management: You already demonstrate efficient transitions. Maintain a focus on quick splits between zones (1–2 seconds) during the first half and only stretch the transitions if you’re tempo-focused on the next station. Your current Roxzone (04:05) is strong; aim to sustain that by reducing the cognitive load of transitioning through dry repeats (e.g., practice with a timer and a cue to minimize unnecessary checks or hesitations).
Station strategies: The Ski Erg and Rowing are strong points; use those to build confidence to take a short, controlled surge post-station, only if your breathing allows. In station-heavy phases, tighten your form to minimize energy leaks (shoulders down, diaphragmatic breathing, and controlled exhale during exertion).
Running-focused race tactics: - Keep a consistent tempo through R5/R6, then aim for a controlled kick in R7 (when you currently slow down) with a plan to finish strong in R8. - Breathing rhythm: pair a 2:2 or 3:2 breathing pattern with each mile to maintain oxygen delivery and reduce the risk of early fatigue. - Mental transitions: use short, sharp mantras for the last miles (e.g., “Hold form, hold pace, finish strong”).
Recovery and fueling: Check fueling windows before the race: ensure adequate carbohydrate intake in the hours pre-race and consider quick internal fueling (gels or chews) at the midpoints of long runs if permitted by the Hyrox rules in your division. Small, steady energy delivery can blunt a late-race collapse.

Conclusion

Jane and Suz, you’ve built a robust hybrid base with standout efficiencies in Ski Erg, Rowing, and Farmers Carry. The big lever is running—your total running time is the bottleneck that’s pulling the overall score down relative to the best in your division. The good news is the path to a faster finish is well-defined and highly actionable. The improvement plan centers on a substantial uptick in running volume and Hyrox-specific running quality, coupled with targeted mechanics and pacing adjustments. The sandbag lunges offer a small but meaningful upgrade point that can shave seconds and compound into longer-term gains when integrated with your overall running program. You’ve got the attributes to bridge the gap and move into the top-tier of your age group with deliberate, focused work.

Next races to plan for (as highlighted in the data) include BYD HYROX Brisbane and HYROX APAC Championships – Brisbane in 2026. Those events will be natural testbeds for your improved running engine and transition efficiency under race day pressure. Use these events to validate your pacing strategy and endurance training, while continuing to build your versatility across Hyrox stations. “Discipline equals freedom.” Stay hard, stay focused, and keep your training aligned with what you learned from Auckland: strong at the erg, strong at the carries, and resilient on the final miles. “Stay hard!” 💥

— The Rox-Coach

Jane Erbacher, Jane Erbacher, Rebecca Kirkup, Rebecca Kirkup vs Jane Erbacher, Suz Kennedy

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?