The Rox-Coach here. You’re in Turin, you fought hard in HYROX DOUBLES, and I’ve got a deep, actionable read on what went down, what you crushed, and what to lock in next. We’re talking David Thomas and Jack Bilington, 25-29, grinding through a solid 1:21:16 team effort with clean running and key transitions on the table. Let’s break it down like a race plan you can actually implement, not just a pep talk. And yes, we’ll keep it HYROX-smart, with a touch of grit and a sprinkle of humor so you don’t forget you’re built for this grind. Remember: stay hard, stay precise, and never let the Roxzone steal your rhythm. 💪

Overall Performance:

Pacing and profile: The duo posted a total time of 1:21:16 with a total running time of 45:41, which is slightly faster than the average for the finish time in this division (−00:14). In plain terms: you’re carrying a strong running engine into Hyrox events and riding a hybrid profile well. Your running is a clear strength, evidenced by the solid total running time and a best-running lap of 5:14. That suggests you’re comfortable pushing the run segments hard, and you’re not relying solely on the machine-like sled work or the burpees to carry you through. You show a runner-hardcore hybrid profile rather than a pure strength or pure endurance bias, which is valuable in doubles because you can balance the work with your partner and cover gaps across zones.
Pace trajectory and start: The first run (Running 1) was 04:19, which is faster than average for the opening leg (−00:52 relative to average), but your percentile ranking in that leg sits at 35. This suggests you opened a bit quicker than a conservative start but didn’t take the edge to a true negative-split start; you didn’t blow up, but the early pace didn’t translate into a stronger initial position relative to peers. In doubles, a controlled but assertive start is often ideal to minimize early Roxzone drain and set up the later runs.
Roxzone (transitions): Roxzone time was 7:46, which is +0:18 relative to average (71st percentile). That’s a meaningful delta: you’re resting or transitioning more than the average athlete across the field. In Hyrox, transitions are a high-leverage area. If you can trim 12–20 seconds of Roxzone in Turin-style races, you unlock a meaningful improvement without touching the core running speed. It’s not just “saving time,” it’s preserving run quality for the later legs when fatigue climbs.
Strength segments vs. average: Ski Erg (+0:08; 78th percentile) and Sled Pull (+0:07; 71st percentile) show you’re holding your own on the strength/technique segments, with a slight edge in some parts and a touch lag in others. Burpees Broad Jump is +0:08 (72nd percentile), Wall Balls +0:06 (73rd), and Running 6 and Running 7-8 show you’re carrying fatigue into the later runs but still maintaining solid speed (Running 6 +0:16, Running 7 +0:25, Running 8 +0:34 compared to average). Overall, you’re not getting crushed by the heavy zones; you’re being challenged but not failing to recover in time for the next run. This reinforces the hybrid profile: you’re good at moving weight and finishing strong on runs, but there’s meaningful time in the Roxzone and some late-cycle sustainability to tighten up.
Current rank context: 1114th overall (top 82% of 1353) and 249th in the 25–29 age group (top 84% of 295) show the field is deep. You’re not at the podium, but you’re comfortably within the pack with clear room for improvement in the transitions and the latter portions of the running blocks. This is a great place to convert “good” into “great” with targeted tweaks rather than a complete rebuild.

Segments & Race Analysis:

General flow: The race shows your team maintained a steady run-heavy tempo, with the best run lap around 5:14. The introduction of the ski erg and snowball-like endurance segments is managed well, but the transitions (Roxzone) are dragging more than average and the later running legs show a slight rise in pace relative to the early legs, but still within a tight window. Your Cup-of-coffee moment is your running engine; you’re capable of high-speed runs, but you must protect your running quality across the entire course by shaving transition time and maintaining form when fatigue sets in.
Running segments: Running 1 was brisk but controlled, Running 2 and Running 3 show you carrying speed through the mid-race, and Running 4–8 demonstrates strong endurance but with notable fatigue in the later runs (especially Running 7 and Running 8, which show the largest deviations and the most tempo drop). Your total running time beating the average by 14 seconds is a real asset, but the later runs indicate you’re pushing fatigue into your form, which can worsen efficiency and raise Roxzone costs as you attempt to maintain pace.
Strength zones and technique: Ski Erg and Sled Pull show you can leverage upper-body and conditioning work effectively with solid cadence and technique. The small positive deltas on the Ski Erg and Burpee/Broad Jump times suggest room for micro-adjustments and pacing control on those zones to avoid unnecessary fatigue seeping into the runs.
Transitions (Roxzone) and farmers carry: The notable gap in Roxzone time combined with a relatively slow Farmers Carry (1:30, 30th percentile) indicates two likely risk points: grip/forearm fatigue affecting transitions and a carry load that could be optimized for pace rather than steady fatigue. Improving the carry economy and transition flow will have a cascading positive effect on running performance in later segments.
Age-group and field context: In the 25–29 age group, your team is competitive but not at the highest percentile for efficiency in transitions and mid-to-late segments. With targeted improvements in running economy during fatigue, transition efficiency, and carry mechanics, you can raise your percentile standings across races and climb into the upper quartile in your age group.

Segments to Improve:

Focus for Improvement Plan: Run Total
Potential Improvement: 00:37 overall across the running segments (From 45:41 to 45:04). This is the most impactful lever for you right now, given the data shows you’re effective on the non-running zones, and your running engine is strong but could be more economical across the relay. Targeting a 37-second cut in running across all eight running legs would push you toward a faster overall finish and tighter splits in the back half of the race. Training focus: 47%.
Why Run Total matters most: Your Total running time is a primary differentiator in a Hyrox race. Small improvements in pacing, form, and fatigue management across eight runs compound quickly. Since the Roxzone is already a slight positive delta, squeezing out more efficiency in the runs both preserves your form and reduces the risk of a late-fight drop.
Training strategies (8–12 weeks, with a 3–4 sessions/week emphasis):
Phase 1: Base Run Efficiency and Form (Weeks 1–4)
- Run drills 2×/week: A-skips, B-skips, high knees, butt kicks, and Carioca to refine mechanics with minimal fatigue.
- Tempo runs: 2×20 minutes at 70–80% of max HR with 3–4 minutes easy recoveries, focusing on even splits and minimal vertical bounce. Use a metronome to target a 170–180 steps/min cadence.
- Hyrox-specific run micro-intervals: 6×200m at a controlled fast pace with 60s rest, focusing on smooth turnover and breathing technique. Build to 8×200m by Week 4.
- Transition practice (short, sharp): 6–8 repeats of 60–90 seconds of running with a 15–20 second transition at the end, simulating a quick zone-to-zone change with minimal stop and reset.
Phase 2: Run Endurance and Pace Control (Weeks 5–8)
- Progressive long runs (2 per week) with Hyrox-style tempo finish: start at 60–75 minutes steady; finish last 15 minutes at 85–90% effort.
- Surge repeats on the treadmill or track: 5×5 minutes at 85–90% with 2 minutes jog recoveries; focus on maintaining form through fatigue
- Run-to-zone rehearsals: 3 × 1.2 km at target race pace with 2 minutes rest to mimic repeated-run fatigue and transitions in Hyrox. Use run splits to revisit early Running 1–Running 4 pacing, ensuring the first split is not too aggressive.
Phase 3: Race Simulation and Taper (Weeks 9–12)
- Full Hyrox simulation: 1× full Hyrox session with all zones, including Roxzone practice; aim for a 1–2% improvement on the total time; integrate 1–2 practice runs that are shorter if fatigue is excessive.
- Carrying economy and strength synergy: 2×/week, focusing on lower-body power and anti-fatigue grip work (see details below).
- Taper: reduce volume by 25–40% while maintaining quality; keep transitions crisp, run rhythm clean, and keep the mind calm for race day.
Secondary improvement area: Roxzone (transitions) and carry economy (optional focus, but recommended as secondary, ~15% training focus)
- Transition drills: 8–10 sets of: 60 seconds of zone work, 20 seconds to the next zone, 10 seconds to reset breathing, then immediately transition into the next exercise. The emphasis is on pre-timing breaths and using the same action every transition to minimize cognitive load.
- Grip and carry economy: 2×/week farmers carries, with heavier loads for shorter distances (30–50m) and strict form; include variations like towel carries or fat grip slab carries to build forearm endurance for the Roxzone.
- Technique refinements: sled swings and row stances—work on posture alignment, scapular stability, and leg drive to ensure you carry speed through zone changes rather than halting momentum.
Exercises and drills to implement (specific examples)
Run-specific drills: A-skips, B-skips, high knees, butt kicks, skip-downs; cadence-driven strides (6×30 seconds at high cadence with controlled deceleration); 6×400m reps at race pace with 60 seconds rest to sharpen running economy under fatigue.
Running technique: posture tall but relaxed, slight forward lean from ankles, hips stable; focus on landing mid- to fore-foot to reduce braking time and improve turnover.
Transition-focused work: “zone-to-zone” sprints, practicing moving from Ski Erg to Running or Sled to Running with minimal pause; fixed 30-second rest maximum between zones to condition the mind and muscles for the memory of the transition cadence.
Carry and grip: Farmers Carry variants with heavier loads over shorter distances; incorporate static holds and quick transitions into carry segments to build grip endurance and reduce time wasted during carries and rope climbs.
Strength and conditioning (2–3×/week, non-consecutive):

Lower-body power: trap bar deadlifts, Romanian deadlifts, bulgarian split squats, weighted step-ups; aim for explosive but controlled reps (3–4×6–8) with a focus on hip extension.
Posterior chain and hip mobility: hip hinge progressions, glute bridges, back extensions, hamstring curls, your goal is to maximize hip drive with minimal knee collapse during runs and sled work.
Core and anti-rotational strength: Pallof presses, dead bug progressions, side planks with hip dips, anti-rotation carries; these stabilize you through the rope and lunge segments and improve run form under fatigue.
Grip and forearm strength: farmer carries, towel pull-ups, plate pinches, wrist curls, and static holds; tie these into the Roxzone practice to keep transitions fast.

Race Strategies:

Start with intent, not ego: The Opening Run 1 trend suggests a strong but measured start; you should aim to hold a slightly controlled pace for the first run, ensuring you don’t erode form or energy in the first transition. The plan is to set a steady 4:15–4:24 pace for Running 1 if the day allows, rather than a sub-4:20 push that risk-fatigue. Use your best lap as a beacon for sustainable speed rather than an all-out tempo.
Negatives in the back half of the race: With Running 7–8 showing larger times and the Roxzone being slower than average, plan to execute controlled negative splits in the final two runs by maintaining pace but increasing efficiency on transitions. The final two runs should be approached with a cadence-driven approach, minimizing stop-and-go moments in transitions.
Roxzone management: Build in transition-ready cadence: 1) pick a breathing pattern prior to each transition; 2) rehearse a “breath-in, exhale through the nose, exhale fully” protocol; 3) practice stepping immediately from one zone to the next with minimal deceleration. The goal: cut Roxzone by 12–20 seconds without sacrificing run quality.
Technique-driven zone efficiency: Approach the skier, rower, and sled zones with consistent, efficient technique; keep a tight upper body, give the sleds and rowers a consistent drive, and avoid unnecessary energy leakage in these zones so you can emerge from each zone with maintained pace.
Race-day rhythm: Hydration and fueling around transitions can support you through the mid to late segments. Use a consistent fueling plan (gel or energy chews) timed to minimize disruptions during transitions; don’t let fatigue spike you into suboptimal pacing decisions.
Mental strategy: When fatigue hits, use a mantra such as “Run strong, transition smooth, coast later” and visualize each zone just before you step into it. A small, repeatable mental cue can keep your cadence consistent and reduce the cognitive load of switching gears in Hyrox’s tempo.

Conclusion:

In Turin, your duo demonstrated strong hybrid performance, leveraging your running capacity while maintaining solid strength-zone work. The biggest upgrade is clear: reduce Roxzone and optimize late-run efficiency. The Run Total improvement target of around 00:37 is ambitious but absolutely doable with the plan above. This will likely yield a finish closer to the mid-1:20s to upper-1:19s with continued development of your transitions and carry economy. You’ve proven you can sprint and grind; now you’ll prove you can do both with minimal energy bleed in between zones. As the greats say, “Embrace the suck.” The suck is where growth happens, and you’ve got the grit to own it. 💥

Next relevant races to target include Creapure® HYROX Lyon (France, 2026-05-20), HYROX Bologna (Italy, 2026-04-04), and HYROX Rimini (Italy, 2026-05-28). These events will give you more opportunities to apply the transition-focused training and running economy work, while also testing your ability to manage fatigue across multiple Hyrox-style formats in fast-paced competition. Use these as a ladder to climb into higher percentiles in your age group, and as a platform to build confidence for the more demanding Hyrox PRO and Hyrox DOUBLES events later in 2026.

Quote to keep you pushing: “Pain is temporary. Pride is forever. The only thing that makes you different from the finish line is your decision to push through.” - David Goggins-inspired mindset for you both.

And a tiny Hyrox joke to keep morale high: “If you think Hyrox is hard, try wiping the floor with your own excuses—we call that the ‘sweat equity’ workout.”

The Rox-Coach

David Thomas, David Thomas, Jeremy Raymond, Jeremy Raymond vs David Thomas, Jack Bilington

Confronto percentile

Tempi chiave

Differenza split per split

Replay della gara

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