Hey team, I’m The Rox-Coach. This is a deep-dive performance brief for Jane Erbacher and Matt Bateman, your HYROX DOUBLES Mixed team in the 35-39 age group at the 2026 Auckland event. You crushed it to place 21st overall (top 0% of 2217) and 4th in your age group (top 1% of 210). That’s elite level output in a field this stacked. Your overall time of 1:07:11 is solid, with a total running time of 39:26, which is +2:20 slower than the average for finishers in your category. The Roxzone (time spent between exercise zones) at 3:35 is notably efficient compared to the field, showing you’re strong on transitions. Best running lap was 04:29, and you logged some clean splits across many station blocks. Now, let’s break down what worked, what didn’t, and exactly how to train like a champion to convert “good” into “top-tier.” 💪🏆

Overall Performance

Pacing and profile: The duo demonstrated a balanced hybrid profile with a clear proficiency in handling transitions (Roxzone is fast) but room to optimize the running component relative to the group. Running total was the limiting factor in the overall time, as indicated by the +2:20 delta against average running time for your finish category. In other words, you’re not a pure sprinter, you’re a strong runner who shines in the mix, but the running pace can be sharpened further to drop more time off on race day.
Strengths: Transition efficiency (Roxzone) is a standout. You’re efficient between zones, which keeps fatigue in check and prevents excess time drain during changes. The sled work times and wall balls show solid strength endurance—these aren’t underperforming anchors; they’re reliable segments that you can leverage more aggressively with better pacing and technique as you climb the rankings.
Areas to lean into: The data suggests a primary opportunity to improve total running time with targeted running-focused training while maintaining or slightly boosting strength work to preserve your well-rounded engine. Your current roxzone performance indicates you’re already handling the “between stations” work well; the next lever is to tighten the running and the most time-costly segments that sit between your strongest zones (notably the later running segments and the sandbag lunges).
Age-group context: In the 35-39 age category, finishing top 1% is a strong signal of mastery; with focused execution on the running blocks, you can push into upper echelons of that bracket. There is room to shave minutes off running and a few seconds on sled work with precision technique and pacing strategies tailored to your rhythm.

Segments & Race Analysis

General pacing pattern: The initial running 1 split was 04:40, +0:24 versus average. That suggests a conservative start relative to the pack, which is prudent given the cumulative fatigue in Hyrox. Running 2 and Running 3 show modest deviations (+0:03 and +0:13, respectively) with Running 4 at +0:19. Overall, the early runs were not exploding the clock, but they also weren’t taking advantage of potential early aggression. A controlled start with a plan to hit a crisp, sustainable tempo in Run 1 (targeting roughly mid-4:30s per 1k-equivalent window) could yield larger gains in the opening 1-2 stations.
Strength segments (station focus): - Ski Erg: 3:36, -0:24 vs average (you’re near the top for this segment, which aligns with a strong upper-body/conditioning base). - Sled Push: 1:58, +0:08 vs average (slightly slower; technique and drive power can be optimized). - Sled Pull: 3:12, -0:02 vs average (solid; minor gains possible with improved hip drive and leverage). - Burpees Broad Jump: 2:36, -0:09 vs average (decent efficiency; there’s room for micro-optimizations in jump mechanics). - Rowing: 4:15, -0:08 vs average (just under-average time, but respectable given the overall hybrid profile). - Farmers Carry: 1:22, -0:12 vs average (excellent grip and midline stability here). - Sandbag Lunges: 3:35, +0:25 vs average (more detail below; this is the biggest single-spot bottleneck in the current data). - Wall Balls: 3:40, -0:12 vs average (solid, efficient movement pattern). - Roxzone: 3:35, -1:44 vs average (exceptional; you’re already beating most athletes between zones).
Key improvement targets by segment: Sandbag Lunges are the clearest bottleneck in your segment comparison, followed by a share of time in Run total and a small delta in Sled Push. The roxzone is your edge, so focus on converting more running time into speed rather than more stationary rest—your zone transitions are already efficient, you just need more speed in the running blocks to capitalize on that efficiency.

Segments to Improve

1) Run Total – Potential Improvement: 03:47 (From 39:26 to 35:39) | Focus during training: 67%
Root cause: The running segments, especially Run 1 and Run 3, show scale-up opportunities when comparing to the average. This implies the need for a stronger endurance running base and improved running economy at Hyrox paces. The current running time is the biggest contributor to your total time deficit relative to average finishers with the same overall finish time bracket.
Training plan: Implement a 12-week running-focused block with Hyrox-specific tempo and threshold work, plus transitions to running with heavy equipment in practice sessions. Key sessions: - 2x weekly threshold runs (20–30 minutes continuous at your current sustainable pace, tuned to finish under 4:45/km equivalent feel in Hyrox). - 1x weekly tempo workout: 4x6-minute intervals at just-below-threshold pace with 2-minute jog recoveries, focusing on smooth form and quick turnover. - 1x weekly short intervals: 8x400m at 90–95% effort with 60-second recoveries to boost VO2 max and turnover without heavy fatigue accumulation. - Post-run transition drills: 6–8 sets of 60-second quick transitions (e.g., short jog or walk-to-run, then stabilize at a targeted pace immediately after the transition) to replicate leniency in zones while maintaining drive. - Running form and economy session: 2x weekly 20-minute refinements (high cadence drills, stride length tuning, hip extension mechanics) with tempo 20-minute runs to emphasize economy under fatigue. - Specific Hyrox transition circuits: After each running block, perform a controlled, reproducible, sub-threshold rope or light sled push to mimic the real zone changes without draining the run pace.
drills and technique: A-skip, B-skip for form, high-knee drives and foot contact drills, and cadence-metered runs on a treadmill with a metronome set to your target cadence. Incorporate "negative split" runs toward the end of each block to teach fearlessness with fatigue. Consider running with a light vest to simulate the load you carry in the later sections.
2) Sandbag Lunges – Potential Improvement: 00:44 (From 03:35 to 02:51) | Focus: 13%
Root cause: Lunges with a sandbag are time-costly when fatigued; you’re carrying load and maintaining balance and trunk control. The data show a clear opportunity to reduce this segment by roughly 40–60 seconds across the regimen, but you’re looking to optimize rather than simply go faster—technique and positioning are key.
Training plan: - Build unilateral leg strength and anti-rotation stability: 2–3x/week of lunging-focused strength, including sandbag or heavy plate front-loaded lunges, Bulgarian split squats (with slow tempo), and walking lunges with a sandbag in front rack position. - Progressive overload with carry and lunge combos: 3–4 sets of walking lunges with a sandbag in front rack for 20–30 meters, followed by 1–2 sets of a static hold (front rack) for 30–60 seconds to improve trunk stability under load. - Drills for form: Step-down drills, controlled knee tracking over the toe, and chest up with a neutral spine; incorporate a contralateral arm drive to help maintain balance. - Hyrox-specific practice: Sandbag lunges off a light jog (simulate the fatigue from earlier sections), gradually increasing sandbag weight and decreasing rest time between reps to mimic race rhythm. - Post-lunge transition: Immediately step into a control sled push or farmer carry to reinforce transition speed with the load in play.
drills and technique: Lunge matrix (forward, reverse, lateral), tempo lunges with 2-second pause at the bottom, and floor-correct postural cues (hips level, knee tracking).
3) Sled Push – Potential Improvement: 00:23 (From 01:58 to 01:35) | Focus: 6%
Root cause: Small gains here can accumulate in a meaningful way, especially if you can optimize drive and post-push reset. The sled push is time-efficient, but shaving seconds will improve overall momentum.
Training plan: - Technique refinement: Focus on knee drive and hip extension, not just upper body press. Practice with slower weight to engrain a consistent drive pattern across reps. - Plyometric and leg-drive conditioning: Box jumps, broad jumps, and sled push with progressive load (lighter for speed work, heavier for strength days) to reinforce explosive hip extension. - Sled push variations: 4–6 sets of 25–40 meter pushes at 70–80% effort with tight rest; aim for more consistent push length and fewer decelerations on exit. - Transition mimic drills: Immediately switch from a push into a short jog or a run into the next exercise to rehearse the real race rhythm—time is built on transitions as much as the push itself.
drills and technique: Push-position drills (tripod stance, chest tall, breath control), isometric holds at mid-push, and tempo resets to enforce stable cadence between laps.
4) Sled Pull – Potential Improvement: 00:20 (From 03:12 to 02:52) | Focus: 5%
Root cause: Slight time cost here may come from grip endurance and hip hinge mechanics. Improving the leg-to-pull synergy will shave small seconds but compound with the other improvements.
Training plan: - Hip hinge and posterior chain focus: Romanian deadlifts, kettlebell swings, and carries that emphasize connection from hip to hamstrings. - Sled pull technique: Work on long-pull mechanics with a slight hip hinge to optimize the angle of pull and minimize drag. Use a shorter strap length to maximize leg involvement rather than pulling primarily with arms. - Endurance pulling sets: 4x40–60 meter pulls at moderate load; short rest to build tolerance for fatigue without losing form. - Alternative drill: Farmer carry-to-pull sequences (transport the load in a carry then transition to a pull) to mimic race demands while you maintain core stability.
drills and technique: Lat engagement drills, scapular retraction checks, and hip extension cues to avoid over-reliance on lats during the pull.

Race Strategies

Pacing plan for Run Total: Start closer to 4:40–4:50 for Run 1, with a clear mid-run target to hit 4:35–4:45 on Run 2, and then ramp to 4:40–4:50 on Run 3 and Run 4. Your target is a smoother ramp through the first two runs, then sustain a slightly faster pace from Run 3 onward. The goal is to maintain a consistent tempo across the early runs and avoid the large slow-down in later segments caused by fatigue buildup. Use the Roxzone as your guide: keep transitions tight but avoid significant speed loss between zones; small gains in each running block add up fast.
Running with load: Since total running time is a primary improvement lever, train with Hyrox load patterns in practice: run segments immediately after light sandbag carries or light sled pushes to simulate the fatigue carryover and practice staying relaxed at tempo pace. This builds resilience when fatigue is cumulative across the running blocks.
Transition discipline: Your Roxzone is already strong, so continue to refine transitions with micro-drills: a 6-second ritual between zones (breathing, stance reset, quick cue recall) to hold your rhythm rather than letting fatigue push poor form. The objective is to eliminate any “stall” time in transitions entirely.
Event-specific adjustments: In doubles, communication and pacing with your partner matters. Establish a pre-race plan for who leads on the early legs with a smooth baton-style handoffs between zones. If you’re the anchor for the run, you need to own the pace with confidence and set a tempo for the partner to follow on the later blocks.

Conclusion

Jane and Matt, your Auckland performance shows a high ceiling with excellent hybrid capacity and exceptional zone transitions. The key to climbing into the top 10–15 will be converting running into faster times without sacrificing your strength blocks. The sandbag lunges are the primary bottleneck you must tackle, followed by the total running time. If you can shave ~3:45 off Run Total and ~0:44 off Sandbag Lunges in the next 12–16 weeks, you’ll be in the running for the podium in the 35-39 mix in the following major events. Your Roxzone was already elite; keep that edge and push the running blocks to match. Stay focused, stay disciplined, and don’t let fatigue write your script—write your own pace, own your race. “Stay hard” isn’t just a line; it’s a plan. And if Hyrox ever asks you to sprint while carrying a sandbag, just tell them you came prepared with a “sandbag strategy” and a smile. 💥

Next Relevant Races to Target

BYD HYROX Brisbane (South Brisbane, Australia) – 2026-04-09
BYD HYROX APAC Championships – Brisbane (South Brisbane, Australia) – 2026-04-11
HYROX APAC Championships – Brisbane – 2026-04-11

For Jane and Matt: use these next races as your testing ground for the new plan. Treat Brisbane as a laboratory, not a one-off event—carry the experiments you run in the gym onto the course. The goal in Brisbane is to convert your improved running economy into real race day speed, while maintaining the muscular endurance and transition discipline you already own. A few months of dedicated running work (with integrated Hyrox-specific drills) and refined sandbag work will move your finish times into the upper echelons of your age group.

Motivation and mindset notes: “Pain is temporary; pride is forever.” When you’re grinding on Run Total and those Sandbag Lunges start to burn, remember: every rep is a step toward the podium. You’re not chasing averages—you’re chasing your own best. And in Hyrox, a small edge in multiple segments compounds into a big win. You’ve already got the roxzone—now add the speed, endurance, and precision to turn this from a great result into a breakout performance. 💪💥

To close with a touch of humor: if Hyrox were easy, they’d just call it “a workout.” The truth is, it’s a marathon of heavy grit with a treadmill cameo. You’ve shown you can handle the script—now tighten the edits and punch up the pace, because the next chapter is waiting in Brisbane. The Rox-Coach believes in you—now you believe in you too. Stay sharp, stay relentless, and keep turning every zone change into a power move.

— The Rox-Coach

Jane Erbacher, Jane Erbacher, Rebecca Kirkup, Rebecca Kirkup vs Jane Erbacher, Matt Bateman

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?