The Rox-Coach here. You’ve got four athletes in HYROX DOUBLES Men, Age Group 16-24 competing in Washington DC, and I’m breaking down the race to turn your next event into a PR-machine. We’ll slice the data, pull out the strengths, and craft concrete, field-tested drills to push your score toward the top of your age group. Think of this as a strategy call with brutal honesty, mixed with the mindset of Goggins/WILLINK – stay hard, stay precise, and make every rep count. 💪

Overall Performance:

Who I’m talking to here: Brendan Smith, Brendan Smith, Ethan Abramovich, and Ethan Abramovich – four athletes competing together in HYROX DOUBLES Men, Age Group 16-24. Your overall time of 1:11:19 places you at 251st overall, which is in the top ~28% of 876; you’re obviously in the mix, with a strong foundation in running and endurance, and clear room to chase the top quartile in your age group (Top 42% of 57).

Pacing and profile: Your total running time of 38:55 is faster than the average by 1:08, which indicates a runner-leaning profile overall. In other words, you’re carrying more speed on the running legs than the typical HYROX doubles in this division, which means your current training should focus more on strengthening your non-running segments and the transitions to balance the hybrid demands of the race. Your Roxzone (transitions between zones) clocked 6:11, slightly slower than average (+0:06). That suggests you’re losing a bit of time in transitions or in the time spent between stations, not just during individual stations. A fast runner who stumbles a bit in zone changes is still a runner who can win the race—just needs better efficiency in transitions and power output in the non-running segments.

Strengths you can lean into: - Clear running capability, evidenced by the overall faster-than-average total running time and the standout fastest segment late in the race (Running 8: 4:22, and the best lap across runs is 4:22). This points to strong endurance, efficient turnover, and the ability to surge late when fatigue sets in. - Solid performance on Ski Erg and Rowing relative to peers in this field (Ski Erg 3:59 (+2 seconds), Rowing 4:39 (+16 seconds))—you’re not far off the average, indicating good upper-body endurance and cardio utility in these stations. - Wall Balls are a high-variance area, but you have the capacity to pace them well when your technique and respiratory rhythm are locked in (the current wall ball time of 5:14 is a major opportunity to improve, see dedicated plan below).

Quote to keep you sharp: "Discipline plus pain equals progress." If you’re feeling it in the moment, you’re on the right path. Stay hard." 💥

Segments & Race Analysis:

Running 1: 5:14 (+0:39 vs average) — 66th percentile — Your start was a touch conservative compared to top splits, or you carried pace into the opening zone with slightly higher fatigue risk. This is not a catastrophe—it's common to have a slower early lap when you’re calibrating transitions and pacing, but it also marks a place to improve your initial race texture to set up the rest of the course.
Ski Erg: 3:59 (+0:02) — 45th percentile — Very solid. You’re in the middle of the pack here; a touch faster start would squeeze out more margin without spiking fatigue elsewhere. You’ve got capacity to shave 1–2 seconds here with clean technique and breathing rhythm improvements.
Running 2: 4:38 (-0:05) — 35th percentile — A slight improvement, good cadence. Still, there is potential to smooth this out with more consistent tempo and efficient breathing patterns.
Sled Push: 1:31 (-0:12) — 21st percentile — This is a relative strength in your power work, but it’s an area with real upside. You’re pushing fast for the station, yet there’s room to optimize your drive position and release to shave seconds off and not over-fatigue the legs for the later runs.
Running 3: 5:12 (+0:10) — 47th percentile — Solid endurance but not elite. There’s space to improve the transition from the sled and preserve running form under fatigue.
Sled Pull: 2:57 (-0:09) — 34th percentile — This station often penalizes technique. You’re pulling well relative to many, but the time suggests a potential grip/hip hinge optimization, or a better breath-work pattern to stay smooth.
Running 4: 4:56 (-0:07) — 33rd percentile — Another solid run, though you’re still in the mid-pack range. Focus on keeping a consistent cadence with minimal deceleration into the final miles of the course.
Burpees Broad Jump: 3:07 (+0:11) — 52nd percentile — This is your highest-variance station. You can shave a lot here with technique refinements and better rhythm, as well as reducing wasted motion in the burpees and a more efficient broad jump sequence.
Running 5: 4:52 (-0:18) — 26th percentile — A strong segment, showing you can recover and push on upper-body stations. You’re performing well here relative to peers; keep the pace consistent and protect leg speed for the next zones.
Rowing: 4:39 (+0:16) — 68th percentile — Slightly behind average, but not far. Your technique appears solid; a small improvement here can free up more energy for the later stations.
Running 6: 4:41 (-0:24) — 22nd percentile — A strong run showing good endurance late in the race; this suggests you ride a solid reserve and can capitalize on late-race turnover with targeted endurance work.
Farmers Carry: 1:28 (-0:07) — 24th percentile — A reliably demanding carry; the time is good but there’s room for more grip endurance to finish strong in LoS (line of sight) transitions.
Running 7: 5:03 (-0:02) — 37th percentile — A decent tempo; could tighten up with a pre-run warm-up routine and better fueling to avoid fatigue at this late stage.
Sandbag Lunges: 3:23 (+0:03) — 45th percentile — A moderate time; this is another station where technique and breath-work can shave seconds and keep legs fresher for the final running.
Running 8: 4:22 (-0:57) — 10th percentile — This is your strongest running segment, and it shows you still have a big kick left when fatigue is high. Your pace here is elite relative to your cohort, which is a critical indicator of your overall potential when you optimize the other segments to not derail your final push.
Wall Balls: 5:14 (+1:02) — 85th percentile — The big limiter. This segment drags your overall time and roxzone up. You have the capacity to cut a full minute here with technique and rhythm work, which will drastically lift your overall finish time.
Roxzone: 6:11 (+0:06) — 45th percentile — A moderate underperformance in transitions. Improving transitions and zone-change efficiency will yield meaningful gains without adding extra fatigue to the stations themselves.

In short: your running capability is a clear strength, especially late in the race, but your wall balls, rowers, and transitions are where you can drop significant time. The data shows a runner-with-solid-strength snapshot who can transform into a top-tier hybrid athlete with targeted improvements in a few key stations and a disciplined transition plan.

Segments to Improve:

Below are the three segments with the most potential for improvement, including the recommended focus and a corresponding training plan. For each, I list a concrete training plan and the % of overall focus you should allocate in the coming mesocycle to ensure tangible gains. The percentages are a guide to allocate your training emphasis—adjust based on your real-time feedback and race demands.

Wall Balls — Potential Improvement: 01:16, (From 05:14 to 03:58), Focus during training: 54%

Why this matters: Wall Balls are the single largest offender on your time and your Roxzone. You need to convert this station into a neutral or positive contributor to your overall time; currently it adds too much relative to the rest of your segments.
Technical drills and cues:
- Medicine-ball wall ball technique drill: 3 sets x 20 reps (10 per target) focusing on a consistent leg drive, a crisp ball return, and exhale on impact. Maintain a controlled arc to avoid over-extending or under-arching.
- Breath-work cadence: Inhale on the way down, exhale hard on the way up; aim to keep breathing consistent across reps without breath-holding.
- Tempo wall ball intervals: 6 rounds x 20 seconds fast work, 40 seconds easy; measure time-to-completion and aim to shave 10–15 seconds per round over 6 weeks.
- Pair-work with a partner: 5 sets of 20 reps, with a 10-second rest after every 20 reps, focusing on rhythm and hand-eye coordination to minimize wasted time during the set.
Drills and progression:
- Wall ball progression: 6–8 weeks of progressive overload starting from 3 sets x 25 reps at light medium weight to 5 sets x 25 reps at heavier weight with the same targets.
- Wall-ball-to-squat transition: practice snapping down into a full squat as you catch the ball, ensuring you’re ready to spring into the next shot without extra micro-movements.
Compounded running scenarios: After a set of wall balls, practice short, controlled 60-second runs to simulate the mental and physical fatigue of returning to Running 5 or 6 with a smoother transition from the wall ball rhythm.

Burpees Broad Jump (BBJ) — Potential Improvement: 00:22, (From 03:07 to 02:45), Focus during training: 15%

Why this matters: BBJ is the second-highest time sink after wall balls and has a significant potential for improvement. A 22-second improvement can be achieved through better pacing, fewer wasted steps during the burpees, and a more aggressive, consistent broad jump cadence.
Technical drills and cues:
- Burpee mechanics with a controlled stand-up: ensure a flat back, hands plant, chest-down, and pop back to feet with the least gravitational waste.
- Broad jump rhythm drill: 3x10 alternating burpees into a 2–3 meter broad jump, focusing on explosive hip extension with a quick touch-down and reset instead of a slow reset to a crawl.
- Sequence efficiency: 4 rounds of 10 burpees with a fixed broad jump distance (e.g., 2 meters) to train a consistent rhythm and save energy across reps.
Drills and progression:
- Progressive BBJ: Start with 3 rounds of 10–12 burpees + 2–3 broad jumps; progress to 5 rounds with the same structure, gradually raising pace while maintaining technique.
- Gait and foot placement: Focus on quick, light footwork and a minimal pause between burpee and jump, keeping the torso upright and avoiding wasted hip movement.
Compounded running scenarios: After BBJ, practice a sharp transition into Running 8 or Running 6 for a second wind. The goal is to preserve leg speed after high-intensity stations.

Rowing — Potential Improvement: 00:20, (From 04:39 to 04:19), Focus during training: 14%

Why this matters: Rowing is a high-power, high-fatigue station. A 20-second improvement often stems from efficiency in stroke mechanics, stroke rate management, and consistent catch–drive–finish cycles. Small gains here translate into bigger gains across the final running segments.
Technical drills and cues:
- Catch timing drills: 5 sets x 200–300 meters with 45–60 seconds rest, focusing on a quick catch and smooth drive through the legs, back, and arms in sequence.
- Rate control drills: 2–3 sets of 40–60 seconds at a steady rate (26–28 SPM) with a goal to maintain powerful strokes and a controlled finish.
- Power-forward technique: emphasize leg drive in the early portion of the stroke, with a slight emphasis on back and arms in the latter portion to ensure a consistent finish.
Drills and progression:
- Interval rowing blocks: 6 x 250m with 45 seconds rest, aiming to minimize deceleration between intervals.
- Breath-to-stroke rhythm routine: practice breathing every 3–4 strokes to prevent fatigue-induced coughing or gasping on the stroke cycle.
Compounded running scenarios: Rowing improvements will reduce fatigue on Running 5–Running 7, preserving your late-race kick and reducing the risk of a fade.

Race Strategies:

Pacing plan: Begin with a deliberate, sustainable pace on Running 1, aiming for a near-0 to +0:20 delta to average in the early stage to preserve energy for Wall Balls and Rowing later. Use the strong late running (Running 8) to your advantage by not burning out too early—your 4:22 for the final run shows you have the kick in you.
Station management: Use a consistent breathing rhythm during the Ski Erg and Rowing to avoid a spike in heart rate; integrate micro-breaks between intervals to stay sharp for the Brooks-like transitions and the Box Jump/BWJ segments.
Roxzone control: Work on transition efficiency and mental reset. Practice “lights-out transitions” in training—drop into the next station with minimal non-essential movement, keep grip on the carry and avoid unnecessary steps or resets in the floor stations.
Technique fidelity under fatigue: The late-lam sessions (Wall Balls and BBJ) demand your technique be pristine even as fatigue climbs. Rehearse these stations with deliberate, pace-disrupting fatigue to teach the body how to operate at a high tempo under stress.

Past Races Insight (for pattern and progression):

2025 Boston HYROX DOUBLES, with Brendan Smith and Olivia Cyr, finished in 01:19:03. Their segment breakdown shows strong Running 1 at 6:53, and Wall Balls at 4:33, with a Roxzone of 5:16. This indicates two consistent trends: (1) running was a top contributor to overall performance, and (2) Wall Balls remained a challenge in that race, which aligns with your current wall-ball performance in DC. The difference of ~7:44 indicates a meaningful ceiling for improvement with targeted station-level training while preserving your running efficiency. Use this as a baseline to compare future race data and identify where you’re trending up or down in specific segments. The contrast highlights an opportunity to translate late-race running strength into earlier segments via improved station efficiency and transitions.

Pro tip from the playbook: Your running dominates late in the race; if you convert Wall Balls and Rowing into neutral or positive zones, you’ll likely see a 3–5% improvement in overall time with minimal additional training time. Keep your mind on the transitions and the stations that sap your momentum—the rest will follow.

Conclusion & Next Races:

You’ve shown you can run with the pack and even close strong on Running 8. Your running profile is a weapon; your job now is to turn the other stations into power components, not time liabilities. The plan is to allocate more volume and specificity to Wall Balls, BBJ, and Rowing, while maintaining your running intensity and building stronger Roxzone efficiency. With those shifts, you’ll push your overall time from 1:11:19 closer to or into the top quartile of your age group.

Next races to target for your squad:

NYU Langone Health HYROX New York — 2026-05-28, New York, United States
GoodLife HYROX Ottawa — 2026-05-15 and 2026-05-16, Ottawa, Canada

Motivation cues for the road ahead: "Discipline equals freedom." – stay tight with your plan, trust the process, and attack your weaknesses with relentless focus. If you want a subtle joke to keep the mood light between reps: “In HYROX, the only thing heavier than the sandbags is the fear of finishing late.” 😂

Final note from The Rox-Coach: You’re on a viable path to become a top hybrid athlete in your age group. The difference between a good performance and a great one is the willingness to execute the plan on station-specific technique while keeping the running engine primed. Develop the plan, execute it, and return with precise race data from New York and Ottawa so we can calibrate again. Remember: champions aren’t born; they’re built—rep by rep, station by station, transition by transition. Stay disciplined, stay hungry, and stay hard. 💪🏆

Dan Phan, Dan Phan, Sam Berube, Sam Berube vs Brendan Smith, Brendan Smith, Ethan Abramovich, Ethan Abramovich

Confronto percentile

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Differenza split per split

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