Overall Performance:

Caio, you crushed it at the 2025 Mexico City HYROX event, finishing with an impressive overall time of 01:08:00, securing 2nd place overall and 1st in your age group (35-39). That's a phenomenal achievement, considering you’re in the top 1% of 376 athletes! 💪 Your total running time of 33:43 was slightly above average, indicating a stronger running profile, which is fantastic for endurance. However, this also suggests some areas for improvement in the strength segments to balance out your performance. Remember, "The only easy day was yesterday." Let’s build on this momentum!

In terms of pacing, your first running segment (03:55) was a bit fast, placing you in the 42nd percentile compared to others. While it's great to come out strong, it might have affected your subsequent segments, especially in strength-related exercises. The key is to maintain a steady pace throughout the race, especially in the early stages, to avoid burning out too soon. Your finish time shows promise for a hybrid athlete, but let’s refine your strategy and strength to push that time even lower!

Segments & Race Analysis:

Breaking down your race segments, we can see where you excelled and where there’s room for improvement. The average times for your segments indicate that while you have a solid running base, certain strength elements could use some work to help you transition more smoothly between segments.

Running Segments: Your total running time is faster than the average, which indicates you have a strong runner profile. However, your pacing in the first running segment was slightly aggressive. This pattern continued into the second running segment, where you slowed down more than expected, reflecting that initial burst of speed might have taken its toll.
Ski Erg and Sled Push: Your Ski Erg performance (04:03) was just above average, while the Sled Push (03:35) was significantly better than your previous races, showing improvement. However, the sled push segment is still an area where you can shave off precious seconds.
Burpees Broad Jump: You clocked in at 03:26, which is a respectable time, but there’s room for improvement here too.
Roxzone: Your transition time (04:44) was slightly slower than average, which indicates that you may have taken extra time or needed more rest between exercises. This is an area to focus on in training to enhance your overall efficiency.

Segments to Improve:

Let’s dive into the segments that are holding you back from reaching your full potential. These areas represent about 53% of your focus in training, and with targeted strategies, you can turn them into strengths.

Total Running Time
- Current Time: 33:43
- Potential Improvement: 02:20 (aiming for 31:23)
- Focus during training: 53%
To improve your running efficiency, incorporate interval training into your routine. Use a mix of short bursts (400m sprints) and longer runs (1-2 miles) to build both speed and endurance. Consider hill sprints to enhance strength and power in your legs.
Sled Push
- Current Time: 03:35
- Potential Improvement: 00:55 (aiming for 02:40)
- Focus during training: 21%
Incorporate heavy sled pushes into your weight training sessions. Focus on explosive starts and maintaining a steady pace throughout. Try to perform these at the end of your running workouts to simulate race conditions and fatigue.
Burpees Broad Jump
- Current Time: 03:26
- Potential Improvement: 00:20 (aiming for 03:06)
- Focus during training: 7%
Incorporate burpee broad jumps into your HIIT workouts. Work on your explosiveness and efficiency with plyometric drills to enhance your performance in this segment.
Farmers Carry
- Current Time: 01:55
- Potential Improvement: 00:18 (aiming for 01:37)
- Focus during training: 6%
Add Farmers Carries to your strength training. Use heavier weights and shorter distances to build grip strength and core stability. Aim for both speed and form.
Sandbag Lunges
- Current Time: 04:00
- Potential Improvement: 00:17 (aiming for 03:43)
- Focus during training: 6%
Incorporate lunges with weights into your leg days. Focus on explosive movements and proper form, emphasizing the drive through the front heel. Consider adding box jumps to your routine for added explosiveness.

Race Strategies:

Now that we’ve identified areas for improvement, let’s implement some race strategies for better performance:

Pacing Strategy: Start with a conservative pace in the early running segments. Aim for even splits to avoid fatigue later in the race. A solid rule of thumb is to run the first half at a pace you can maintain and then push harder if you feel strong. Remember, it’s a marathon, not a sprint—unless you’re sprinting, then it’s a sprint!
Transition Efficiency: Practice transitioning between exercises in training. Set a timer and challenge yourself to reduce transition times. Small changes can collectively lead to big improvements. Consider it like a pit stop—quick in and out!
Mindset: Maintain a strong mental focus. Remind yourself of your strengths and the hard work you've put in. As David Goggins says, "You will never learn from people if you always tap dance around the truth." Embrace the grind, and don’t shy away from discomfort.
Nutrition and Hydration: Ensure you’re fueling adequately before and during the race. Proper hydration and nutrition can make or break your performance. It’s not just about what you eat but when and how much. Make sure to practice your race-day nutrition strategy during training!

Conclusion:

Caio, your performance in Mexico City is commendable, and with targeted improvements, you can push even harder! Keep an eye on your next races, including the Smart Fit HYROX Guadalajara on February 7th, 2026, and the Creapure® HYROX Houston events in March. We've got plenty of time to sharpen your skills and optimize your performance. Remember, "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." Let’s channel that willpower and crush those goals! 💥

And remember, if at first you don’t succeed, then skydiving definitely isn’t for you! Keep pushing, keep improving, and let’s make waves in the next competition! You got this!

Yours in fitness,

The Rox-Coach

Caio Assayag vs Carlos Zatarain Casillas

Percentile Comparison

Split-by-Split Difference

Ready to conquer your next race?