Overall Performance

The Rox-Coach here to break down a strong Bangkok 2026 HYROX Team Relay performance for the 40+ Mixed division. You finished 49th overall (top 24%) with an impressive 1:20:05 total, and you grabbed a solid top-23% in your age group (11th out of 46). That speaks to a resilient, hybrid athletic profile—slightly leaning toward running with a strong capacity to lock in the strength/endurance blocks when the pace is dictated by the course and the team’s relay dynamic.
Pacing and profile: The running times were a standout, contributing to a total running time of 37:06, which is 2:13 faster than the average for your finish time and division. That shows a runner-friendly profile with the ability to push hard on the run segments, recover efficiently, and maintain speed across multiple running bouts. Your best running lap was 3:06, which is a strong benchmark to lean on in future races.
Transition and gynmastic of zones (Roxzone): The Roxzone of 8:46 is 1:40 slower than average, indicating room to optimize transitions between zones—where you and your teammates lost time while switching from one exertion to the next. This is typical for a relay team where shot-calling and hands-off changes can sprint or stall momentum. In short: you’re fast, but the transitions hamstring horizon-level gains.
Strength vs running balance: Given the total running time being faster than average, you’re leaning toward a runner profile. The data suggests that to unlock further improvements, you should emphasize targeted strength development and transition efficiency to sustain speed under fatigue, especially in the later segments where the wall, sandbags, and row/power elements accumulate fatigue.
Key strengths: Consistent running rhythm, strong overall endurance, and the ability to close well on the final running segments. Your team demonstrated capability to regain momentum after the mid-race strength blocks, but the transitions and wall/strength blocks (Wall Balls and BBJ) slowed you down enough to influence the Roxzone and some segments late in the course.
Motivational note: Hyrox is a test of metabolism and technique under fatigue. As the greats say: “Stay hard.” You did well here—now sharpen the edges, especially where fatigue bites during transitions and wall work. 💪

Segments & Race Analysis

Running segments: Running 1 was 7:32, which is +3:07 slower than average for your finish time in your division, indicating a conservative or uncertain start relative to the field. However, Running 2–4 tracked close to or slightly under the average in several segments (Running 2: 4:34, Running 3: 4:36, Running 4: 3:50), showing a strong mid-race momentum and the ability to bounce back from an initial slower start. The later running segments (Running 5: 3:06, Running 6: 3:56, Running 7: 3:48) show consistent speed, suggesting a robust run-cadence capability and efficient fatigue management. The final running 8 was 5:46, a spike likely due to fatigue or a slower push to the finish. Overall, you demonstrated a solid hybrid aptitude with excellent mid-race pacing, but the opening and closing laps indicate opportunities to normalize early and late splits.
Strength segments: Wall Balls (6:01) and Wall Ball-related blocks were relatively slower than the average in the field (+47 percentile, 66th percentile for wall balls), indicating this is a clear bottleneck. Sled Push (3:06) held decent pace, but the improvement plan targets trimming 0:42 off that segment. Sled Pull (5:11) sits as another area with +29 seconds vs average, suggesting grip/hamstring/hip extension efficiency could be improved. Sandbag Lunges (4:15) and the Rowing and BBJ blocks also show room for improvement, but the wall and sled blocks are the primary leverage points given the Improvement Plan’s focus priorities.
Roxzone and transitions: Roxzone (8:46) is notably slower than average, indicating time lost in transitions, setup, or zone changes. This is a critical area to compress, as improving transitions yields direct time savings without adding fatigue load. The team’s combined power blocks (Wall Balls, BBJ) and the farm rope-like carry segments (Farmers Carry) also contribute to Roxzone duration, so drills that simulate real race handoffs and zone shifts will pay dividends.
Past performance context: In Bangkok 2025 you (or your team) logged a 01:51:50 for a single athlete in the Bangkok event, with sprawling splits across many segments and a much slower Wall Balls time. The 2026 performance shows clear improvement across most segments, especially running. The comparison shows consistent trending toward better overall time, with the current race reflecting a more efficient run cadence and a more polished overall execution. The data from other races (Japan, Singapore, etc.) shows that Wall Balls, Sled-related work, and Roxzone tend to be common bottlenecks for this team; your current plan should therefore target these specifically.
Nationality and age group context: This analysis is for the 40+ age group. The team comprises four athletes (Benjamin Koellmann, Danielle Haworth, Jonathan Haworth, Ratchanee Koellmann). The age group and mixed relay format shape training emphasis toward stability, joint health, and efficient, explosive transitions rather to pure sprint speed. In your training cycle, prioritize joint-friendly strength with controlled tempo work and threshold work to sustain intensity without spiking injury risk.

Segments to Improve

Wall Balls — Potential Improvement: 01:12, from 06:01 to 04:49. Focus during training: 29%.
- Why this matters: Wall Balls are a meaningful limiter in this race, especially for a runner-dominant profile. Elevating wall-ball efficiency will directly reduce Roxzone time and improve late-race resilience.
- Training plan and drills: - Explosive depth squats with a medicine ball, 4 sets of 6 reps, 60–90 seconds rest; progress to 3–4 sets of 8–10 reps with a heavier medicine ball over 6–8 weeks. - Wall ball technique drill: 3 sets x 20 reps with a focus on hips driving the ball to a target height, not just arms. Use a metronome (e.g., 60–70 bpm) to sync breath with explosive hip hinge. - Metcon circuits that combine wall balls with running a short shuttle or a brisk jog to mimic Roxzone transitions (e.g., 4 rounds: wall ball 15 reps + 200m run, 2 minutes rest). This trains fatigue resistance in the bounce-back. - Tempo-focused wall-ball sessions (2–3x per week) with a controlled breathing pattern: exhale on the ascent to enforce core stability and reduce shoulder fatigue. - Technique cues: keep core tight, elbows slightly tucked, hips initiating the drive, catch in a stable position to reduce lumbar stress.
Burpees Broad Jump (BBJ) — Potential Improvement: 01:04, from 05:19 to 04:15. Focus during training: 26%.
- Why this matters: BBJ is a power-transfer and coordinate-heavy segment; a better impact absorption and more efficient jump mechanics will cut seconds off and reduce neural fatigue at the end of the course.
- Training plan and drills: - Break BBJ into two shorter components: burpee cadence (no push-up) focused burpees and broad jump explosiveness. Do 6x6 reps with 60–75 seconds rest, gradually reducing the rest as form improves. - Plyometric leg work: depth jumps from 30–40 cm, 3 sets of 5 reps; box jumps 3x5 with progressive height; emphasis on knee and hip absorption. - Wall-to-wall BBJ tempo: practice a controlled burpee cadence for 20–30 seconds, then a broad jump, repeated 6–8 rounds, rest 60 seconds. This trains rhythm under fatigue. - Drill form cues: neutral spine, fast hip extension, soft landing, minimal ground contact time to minimize energy leakage.
Sled Pull — Potential Improvement: 00:59, from 05:11 to 04:12. Focus during training: 24%.
- Why this matters: Sled pull time is a limiter on pulling strength, hip hinge, and grip endurance. Improvement here converts to faster segment times and improved Roxzone stability.
- Training plan and drills: - Sled drag/pull progression: start with light resistance and long distances (60–100 m x 6–8 sets) focusing on consistent hip extension and scapular positioning. Progress to heavier loads with shorter reps (30–40 m x 4–6 sets). - Strongman pulls and hip hinge work: Kettlebell swings, dumbbell Romanian deadlifts, and hip thrusts to increase posterior chain strength (3–4 sets of 8–12). - Grip and forearm strength: farmer carries or thick-handled pulling motions (2–3 sets of 40–60 seconds), then medium-distance sled pulls to build grip endurance. - Drills: alternating grass or turf sprints immediately after sled pulls to mimic fatigue and adapt the neuromuscular system to transition from load to running.
Sled Push — Potential Improvement: 00:42, from 03:06 to 02:24. Focus during training: 17%.
- Why this matters: Push power under fatigue is essential for early-mid race sections where the sled is a heavy load and you must maintain speed without overtaxing the system.
- Training plan and drills: - Sled push strength blocks: 6–8 weeks of progressive overload with 4–6 sets of 20–30 m, focusing on knee drive and hip extension, then transition to shorter sprints with heavier weights. - Glute-focused work: hip thrusts, Bulgarian split squats, and step-ups to enhance hip strength and drive. - Technique work: ensure a consistent chest-up posture, strong core engagement, and a smooth knee-to-hip drive pattern. - Drills: sled push with tempo tempo (2–3 s push, 1 s hold, repeat) to reinforce rhythm; practice efficient line of pull to minimize extraneous body movement.
Roxzone reduction plan — Target: reduce the 8:46 zone time by 1:30–2:00 in next cycles.
- Why this matters: Transitions are where time leaks happen and where technique can be improved to keep fatigue lower for the next exertion.
- Training plan and drills: - Transition-focused practice: build a 1–2 minute transition drill into every session. Simulate zone changes (row-to-wall-to-run, or sled-to-run) with a strict 5–10 second transition target, then beat the target each session. - Pace cueing and breath control: practice 2-3-5 breathing (inhale 2 steps, exhale 3 steps) during transitions to maintain oxygen delivery and rhythm. - Floor-to-bar discipline: practice quick rack changes (e.g., from sled or bag carry to burpees) encoding a serial pattern to minimize hesitation. - Race-day mimics: implement a 15–20 minute “transition zone block” combining two or three different exertions back-to-back to simulate race fatigue and train to stay sharp over the Roxzone in a fatigued state.
Running strategy and overall balance — Interpretations based on total running time and early race start:
- Since total running time (37:06) is faster than average, you are leaning toward a runner profile. The plan should still emphasize strength development to handle late-race fatigue and to keep the fast run segments sustainable as fatigue accumulates. A purely longer-run volume approach is not required; you should emphasize quality runs, tempo efforts, and heavy strength blocks to support consistent sprint-speed with endurance.
- Compromised running after specific exercises: if you perform heavy wall-ball or sled work early, you may see the mid-to-late running times degrade. Plan for alternate days where you place heavy training earlier in the week, and lighter days with quality running later in the week to prevent cumulative fatigue from compromising the mid-to-late running segments.
- Running cadence and mechanics: session-based cadence work (e.g., 170–180 steps per minute) with short accelerations of 5–10 seconds to maintain turnover during fatigue is recommended. Use video feedback to ensure you maintain knee drive and forward shin angles; small adjustments here can yield big tempo gains in Running 5–7.
Age-group and nationality nuance — For athletes in the 40+ age group, emphasize joint health, connective-tissue resilience, and recovery strategies. Make sure to integrate a robust warm-up (dynamic mobility plus activation), comprehensive cooldown, and 1–2 rest days/week to reduce injury risk. If nationality is a factor in travel or competition schedule, factor in climate adaptation (Bangkok heat) and travel fatigue in your plan, with emphasis on heat acclimation and hydration strategies during training cycles.

Race Strategies

Open strong, then settle in: Start the race with a controlled but assertive pace in Running 1 to avoid the big +3:07 delta early. Use your best mid-race rhythm (Running 2–4) to settle into the race and prevent a large early fatigue spike that taxes late-race performance. Your best lap (3:06) shows you can hold fast splits—aim to replicate that cadence and distance consistency across each run leg.
Transition discipline: Prioritize 1–2 seconds improvements in Roxzone by pre-planning transitions. Short, crisp movements—grab the next piece of equipment, lock the implement in, and step immediately into the next exertion. Build a 3-step handoff routine with the team to minimize delay between segments.
Strategic wall-ball sequencing: Given Wall Balls are a bottleneck, place a short surge before or after Wall Balls to return to race pace without letting fatigue accumulate too much. Maintain a consistent technique that minimizes energy leakage. Consider performing Wall Balls in blocks, then a quick sprint with a short recover-run to reset the pace for the next heavy block.
Strength runs with purpose: Since you’re runner-leaning, prioritize strength blocks that support running economy—posterior chain, hip stability, and core to sustain speed in Running 5–7. Use a weekly cadence of 2–3 heavy strength sessions (squat/deadlift/posterior chain) paired with 2-3 short, high-intensity running blocks to strengthen neuromuscular coupling under fatigue.

Conclusion

Bangkok 2026 showcased a strong hybrid performance from this 40+ mixed team. You demonstrated robust running capability, solid endurance, and the mental grit Hyrox demands. The main opportunities lie in tightening the wall-ball and sled segments and slashing Roxzone time through smoother transitions. With an improved transition protocol and targeted strength work focused on the wall-ball and sled clusters, you can push your overall time closer to the top of your division and comfortably outpace the average finish for your profile.

Next relevant races to plan for include:

AIA HYROX Singapore – 2026-04-03, Singapore
Cigna Healthcare HYROX Hong Kong – 2026-05-08, Hong Kong
AirAsia HYROX Jakarta – 2026-06-27, Kosambi

Use these targets to structure your 8–12 week microcycles, aiming to carry over the efficiency gains from Wall Balls, BBJ, Sled Work, and Roxzone into your next race cycle. As the stoic coaches say: “The only easy day was yesterday.” You’re clearly not chasing easy; you’re chasing fast and resilient. Keep the cadence high, keep the form tight, and keep your team sharp with crisp transitions. And if a wall-ball mishap shows up again, remember this: the ball doesn’t move you—your hips do. Stay hard, stay explosive, and stay relentless.

Next Steps and Training Plan Snapshot

12-week focus areas:
- Wall Balls: 2x/week focused sessions + 1 explosive power day; goal: reduce wall-ball time to 4:40 or better in a 10-minute block by week 12.
- BBJ: 1–2x/week combined with plyometrics; target a 1–2 cm increase in jump height and smoother transition from push to jump.
- Sled Push/Pull: 2x/week, with progressive loads and reduced rest; aim to cut 1 minute from combined sled segments by week 12.
- Roxzone practice: 1x/week transition-only sessions; build a 6-step handoff protocol and stress-test it with fatigued states.
- Running + Strength Lower-Body: 2x/week tempo + 2x/week heavy lower-body blocks; ensure 48–72 hours of recovery between heavy lifts.
Recovery and nutrition: Prioritize sleep, hydration, electrolyte balance, and a protein-forward diet. Consider a weekly deload or lighter training week every 4-6 weeks to consolidate rehab and strength adaptation and prevent overtraining.
Race-day execution: Build a revised pacing map for Singapore, Hong Kong, and Jakarta. Target consistent middle-lap splits around 3:15–3:25 for the early laps, with a controlled surge in the mid-lence if needed, and a strong final running push in Running 7–Running 8 while keeping Roxzone under 6 minutes per transition block where possible. The goal is to maintain a steady rhythm with fewer big deviations from the average times for your finish group.

Final motivational call: “Every rep you perform in practice is a vote for your future on race day.” The plan you adopt now will directly influence your next race results. Keep the focus tight, the form clean, and the pace smart. You’ve got the runner DNA—now pair it with the Hulk of transitions. Let’s get after it. The Rox-Coach out.💥🏆💪

Benjamin Koellmann, Danielle Haworth, Jonathan Haworth, Ratchanee Koellmann vs Benjamin Koellmann

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

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