The "Unsexy" Redline Detail That Could Shave Minutes Off Your Time!

The AI Oracle Speaks (Sort Of!)

So I asked my local AI "What’s the “unsexy” detail that actually matters most in performing you best in Redline '25?", and its answer is below.

"The 'unsexy' detail that often matters most in performing your best at Redline (and many similar functional fitness races) is efficient and consistent transitions between stations."

And it makes sense there are 12 station in the race, so how many transitions is that would you say. My answer may shock you, sorry, I like to me an internet meme in my spare time. I like to think there are 13 transitions. There are the 11 transitions between stations and then there is crossing the start line and crossing the finish line. Hiyaah, Did I hear a groan....

The Data on "Transition Zero": Crossing the Start Line

Let me show you the data. yes, unfortunately in redline we dont have transition times, in a roxzone format in hyrox, even transition zome in Triathlon where you change equipment. Here we only have one data point. how long it takes to cross the start line.

Many athletes don't realize that in most Redline-style events, your individual race clock often **starts when the buzzer sounds for your wave**, not necessarily when *you* cross the start mat (unlike a typical 10k road race where chip time vs. gun time is common). So, dawdling at the back of your wave, waiting for space, or just a slow take-off can add precious seconds to your official Net Time before you've even done any work!

To show that it matters look at the below figure of the Men's Competitive '24 race. There are 2 cases in the Top 20 finishers where the Start Time impacts their position. Both Tan Jaw Tzuu and Zhao Lin Tan could have improved their finishing position if they had crossed the start line quicker. To Compound it Zhao Lin Tan had the 7th fastest run, it doenst makes sense that he was waiting at the back of the pack to start.

The Power of 13 Transitions

Getting back to the original point from our AI friend: if you can consciously work on improving all thirteen of your "transitions" – from your initial take-off to how you move between each station and finally your push to the finish – there's a lot of 'easy' time out there for the picking. This isn't about doing repetitions slightly faster or running 10 seconds faster; it's about being mindful, efficient, and urgent when you're *not* actively engaged on a station

So, get out there and start practicing your transitions! Visualize leaving each station in control, moving swiftly but calmly to the next, and minimizing any fumbling or hesitation as you begin the subsequent challenge. This "unsexy" detail of transition efficiency is a fantastic area to focus on because it's actionable for almost everyone. It doesn't always require more intense physical training, but rather smarter practice, mental rehearsal, and a commitment to maintaining focus throughout the *entire* race, including the bits in between.

The potential gains from smoother, faster transitions can be surprisingly large and could be the key to beaten your frenemy before they even cross the start line

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Want to analyze your own station times and see where you can optimize? Head over to Redline Results!

Take Care,
Steve.