Overall Performance

I’m The Rox-Coach, here to pull out the brutal clarity in your performance and turn it into repeatable wins. Rebekah, you rolled into Manchester with a credibleHybrid profile: your running ability looked like your edge—fast start, strong later-run capability, and a clear potential to convert that top-end speed into consistent splits across the whole course. Your best running lap of 6:48 shows you’ve got the engine when you’re fresh and confident. The challenge is applying that engine more evenly across the race and tightening the friction at transitions and high-load obstacle blocks.

What jumps out in the data is a runner’s mindset with a few heavy obstacle blocks. Your total running time of 56:22 is solid, but being +04:02 vs average means there’s a systemic drift where the run is pulling you behind the pack as fatigue accumulates. The roxzone (transitions) time of 7:12, which is 1:54 slower than average, highlights a bottleneck in transitions and changes of gear between zones. In short: you have a strong running profile, but you’re paying a tax in transitions and in a handful of obstacle segments that pull your overall time north of the target from the running work you’re capable of delivering.

One of your core strengths is your running capability—your ability to deliver fast opening meters and to maintain strong splits late in the race. This suggests a fit, fast-twitch engine with good running economy. However, walls, transitions, and specific obstacle blocks show room to improve to convert that engine into an even more efficient Hyrox performance. You’re not far from a podium-ready hybrid profile; you just need to shave a portion of time from a few key bottlenecks and tighten the run-to-obstacle transitions. And yes, even in a 16-24 age group, every second counts when you’re chasing a consistent finish that sits near the top of your cohort. 💪

Key takeaways in a sentence: you’re a strong runner who can be even more dominant with sharper transitions, improved wall-ball efficiency, and more explosive, controlled burpee-broad-jump sequences. You’re not far from a breaking point in which your running work translated into a race-day advantage across the whole course—not just on the track. As the saying goes: “Stay hard.” Or as we Hyrox athletes like to joke, “It’s not a treadmill, it’s a treadmill with a scoreboard.”

Segments & Race Analysis

Running performance overall: Running total is the largest contributor to the clock gap (+04:02 vs average). Your best single lap was 6:48, indicating you have an aggressive but efficient running form when you’re fresh. The early Run 1 time of 3:57 shows you can open with pace, but the subsequent runs (especially Running 2 around 9:36) suggest fatigue management and pacing drift became a factor as the race progressed. This pattern is consistent with a runner profile that can go fast, but needs a more disciplined energy plan across the middle miles and the obstacles that follow. Your first running segment was fast (3:57) and you had impressive late-running consistency (Runs 6-8 around 7:00–7:30 range), which is a sign you’re capable of maintaining pace—when you don’t overextend early and you avoid large “spikes” in the middle. Your roxzone spend (7:12) confirms you paid extra time in transitions, which compounds the running pressure.
Obstacle segments: Wall Balls (8:52) and Burpees Broad Jump (9:00) were your standout “loud” blocks in terms of time over average; both segments show a great opportunity to reduce a year’s worth of seconds with technique and rhythm improvements. The row time (5:08) and the ski erg (4:44) were closer to average but still not driving you ahead; however, the combination of more efficient wall-ball mechanics and a cleaner BBJ sequence would have a meaningful impact on your total. The sled pulls/pushes and farmers carry times were mid-pack, indicating good strength but a need for more speed and grip efficiency to convert raw strength into a faster movement economy on race day.
Transition (roxzone) economy: 7:12 roxzone time and the 1:54 gap to the average show you’re carrying a transition penalty. This is a high-leverage area: chopping a handful of seconds here directly reduces your total time and reduces fatigue in later running segments. It’s common to see athletes with strong running and good obstacle work but poor transitions; your job is to shift from “move fast” to “move fast and efficiently between tasks” without dedicating extra energy to the changeover.
Overall pacing insight: Your pace profile indicates a runner with the potential to fragment the race into strong runs and a smoother, more survivable mid-section. The initial fast burst is not harmful if managed with a plan, but your mid-race energy cushion needs to be preserved so the later running segments don’t become a drag. The first few meters of Run 1 show promise; the later sections show where you must dial back a bit and push more on technique and efficiency.

Segments to Improve

Based on the data, the three segments with the most potential for meaningful improvements are:

Run Total: Potential Improvement: 5:19 (target 56:22 → 51:03). Focus during training: 64%. Why it matters: this is the largest delta you can close with targeted work on running economy, energy management, and transition efficiency. The emphasis should be on avoiding large mid-race slowdowns and sustaining strong running pace through obstacle cycles. Training focus should drive a more even split across the running segments and reduce the cumulative fatigue that affects Running 2, 3, and 4.
Wall Balls: Potential Improvement: 1:35 (08:52 → 07:17). Focus during training: 19%. Why it matters: wall balls are a high-frequency obstacle with a strong impact on your overall time when inefficient. Improving technique, hip drive, squat depth, ball control, and breathing rhythm will shave seconds per rep and help you push the next blocks with more velocity.
Burpees Broad Jump (BBJ): Potential Improvement: 1:19 (09:00 → 07:41). Focus during training: 16%. Why it matters: BBJ is a power-transfer block where efficiency translates directly into time savings. Emphasize smoother transitions from burpees to the jump, reactive quickness off the ground, and a consistent jump height that minimizes energy leakage.

Execution-focused drills and strategies for each targeted segment:

Run Total—training plan (64% focus):
- Weekly structure: 3 running sessions + 1 running-focused strength day.
- Session 1: Speed endurance. 8x400m @ threshold pace (slightly faster than 5k pace) with 90 seconds rest. Build to 10x400m over 6 weeks. Purpose: maintain high quality running under fatigue, reabsorb turnover after load.
- Session 2: Tempo + running form. 2x20 minutes @ lactate threshold, with focus on upright posture, cadence 170–180 SPM, and controlled breathing. Break the middle 30 seconds of each 20-minute block with 15-second form checks (hip hinge, knee alignment, foot strike).
- Session 3: Long run with run-throughs. 90–120 minutes easy–moderate pace with micro-pace pickups: every 20 minutes, 30-second push to a 5k pace, then settle back to easy. Finish strong with a 10-minute cool-down and a mobility/hip flexor release block.
- Roxzone-specific transitions: 1–2 times per week, practice low-footprint transitions between zones (shoes on, belt ready, water bottle tucked) with a stopwatch, aiming to shave 15–30 seconds per transition by week 6.
- Running form cues: keep torso tall, engage glutes and hamstrings on push-offs, keep cadence stable through fatigue, and practice quick cadence resets after obstacle blocks.
Wall Balls—training plan (19% focus):
- Technique drills: hip hinge with a 4-point cue (hips back, chest up, bottom low, eyes forward); practice 5–7 reps focusing on depth and ball control.
- Grip and ball handling: 3 sets of 15–20 reps with a lighter ball to emphasize rhythm and control; progress to heavier ball to build power without sacrificing form.
- Breathing and rhythm: practice nasal/breathing breaks during the set; exhale on the way down to optimize core engagement and protect the back.
- Volume progression: start with 4 sets of 15 reps, build to 6 sets of 25 reps while maintaining technique. Integrate Wall Ball circuits in a conditioning day (e.g., 6-minute AMRAPs with wall balls and light carries to mimic race fatigue).
- Roxzone integration: perform a mock transition after Wall Balls—step off the wall, reset breath, and move directly to the next block with controlled transition speed.
Burpees Broad Jump (BBJ)—training plan (16% focus):
- Technique drills: BBJ rhythm drills with a shorter sets approach to optimize ground contact and vertical lift. Emphasize minimal transitional energy loss from burpee to broad jump.
- Plyometric progression: 4–6 weeks of BBJ-focused plyometrics (box jumps, broad jumps, single-leg hops) to strengthen explosive power and reduce energy cost in the jump phase.
- Burpee standardization: practice controlled burpees with a consistent pace (no extra hops) to maintain rhythm across sets.
- Integration with running: include BBJ bouts within running intervals (e.g., after a short run, complete 10 BBJs) to improve fatigue resistance and transition speed under fatigue.

Additional notes on other segments that could improve with less dramatic shifts but still matter:

Ski Erg/Rowing: Your Ski Erg time was marginally slower than average; focus on efficient stroke mechanics and consistent tempo. For Rowing, work on a steady, powerful stroke that doesn’t spike energy; aim for a smoother catch and finish to reduce energy leakage during long rows.
Sled Push/Pull and Farmers Carry: these segments reflect strength tolerance and grip endurance. Increase grip-strength work (exo: farmer carries with varied loads, farmer carries with slower, controlled steps) and train pushing mechanics with short accelerations to reduce fatigue in the sled blocks.
Roxzone optimization: the transition times can be shaved with pre-race warmups that mimic zone changes and with a simple race-day gear plan (shoes, laces, belt, water stations) that you rehearse until it’s automatic.

Race Strategies

Start with a controlled but confident first run: The Run 1 split (3:57) shows you have a high ceiling. Use a controlled first 1–2 km to avoid a mid-race collapse. Target a steady pace that allows you to maintain form but avoids a surge that leaves you clawing back energy later. If possible, anchor your cadence in the 170–180 SPM range in Run 1, then progressively push around Run 2 once you have established form.
Energy management through obstacle blocks: Break Wall Balls and BBJ into rhythm blocks: 12–16 reps on Wall Balls, then a quick reset to the next obstacle. Build a tight transition rhythm, practice a one-breath-per-rep cadence in the wall section to stay relaxed and avoid energy leaks.
Roxzone-focused transitions: Treat transitions as performance blocks: pre-arrange equipment and plan 5-6 quick, decisive movements between zones. Time targets: aim to cut 20–30 seconds from roxzone by Week 6. Use a short, 10-second check-in between zones to reset technique and breathing, then go again.
Pacing across runs: If Run 2 shows a dip, reset your pace to a slightly lower but sustainable level and push to regain the tempo in Run 3 and 4. The goal is consistent splits rather than ending with a sprint that costs 100 meters later on. Your 6:48 best lap shows you’re capable of striking a strong finish when you’re fresh and well-tuned. Strive to maintain that ability across all runs, not just a single lap.

Conclusion

Rebekah, you bring a strong running core to Hyrox with a clear potential to become a more complete hybrid athlete. The data shows that your strongest asset is your speed on the run, with the best lap and the ability to sustain high effort. The obstacles and transitions—specifically roxzone—are your primary bottlenecks at the moment. By channeling your energy not only into more efficient wall-ball and BBJ technique but also into sharper transitions and a controlled, even-paced running strategy, you can shift significantly closer to the top of your age group.

What I’d act on next, given your plan and the upcoming races in 2026, is a structured 12–16 week progression that champions your running while tightening transitions and the two most time-costly obstacle blocks. You’ve got a calendar with Cardiff, Youngstars London, and Rotterdam ahead—these are ideal stages to apply the plan and measure progress.

Stay hungry, stay disciplined. Remember: “The only easy day was yesterday.” You’ve got a bright ceiling, and with disciplined work on transitions, wall balls, and BBJ, you’ll see your total time shrink and your racing identity convert into a higher ranking within your age group. And yes, a little Hyrox humor never hurts: if your foam roller could talk, it’d say, “You’ve got this—roll into the next zone!” 💪

Next races to watch for you:

HYROX Cardiff — 2026-04-29, Cardiff, United Kingdom
HYROX YOUNGSTARS London — 2026-03-28, Greater London, United Kingdom
HYROX Rotterdam — 2026-04-15, Rotterdam, Netherlands

In closing, keep the focus on the three leverage points: efficient Run Total management, sharper Wall Balls technique, and cleaner BBJ transitions. If you can convert 5:19 of your Run Total into 51:03 while preserving your run speed and adding an ounce more efficiency in wall balls and BBJ, you’ll be moving from the current 74th percentile into a position that puts you in a solid podium conversation within your age group. And if you ever feel like your legs are doing the thinking, remember: “You are the one who decides what your legs will be capable of today.”

Coach’s note: A quick mindset check before you go: bring the intensity, but not at the expense of your technique. Your future self will thank you for the precision you train today. Rock the next races, Rebekah—let’s turn those 7:12 roxzones into 5:45 transitions and keep the running lights blazing. Rox-Coach believes in you. 💥

Francesca Lambert vs Rebekah Baddiley Davidson

Percentile Comparison

Key Totals

Split-by-Split Difference

Ready to conquer your next race?