Overall Performance:

Thibaud, first off, congratulations on a solid performance at the 2025 Belgium Hyrox! Finishing 125th overall and 30th in your age group puts you in the top 27% of 452 athletes—an impressive feat! Your time of 01:09:34 showcases your commitment and hard work, especially in a competitive field. Your total running time of 33:17 is about 1 minute and 52 seconds faster than average, which indicates that you’ve got a strong running profile. You definitely know how to keep those legs moving! But hold on, let's talk about pacing: you kicked off with a bit of a slow start in your first running segment, which may have cost you some valuable seconds. Remember, the race isn’t just about running hard; it’s about running smart. You’re not just racing against others; you’re racing against the clock—and yourself!

Looking back at your previous races, it’s clear that you’ve made progress, but there’s always room for improvement. Your pacing strategy seems to have evolved, but let’s dig deeper into the segments and see where we can amp things up even more. Remember what Goggins says: “You’re not going to outlast me. I’m going to outlast you.” Let’s put that mindset to work!

Segments & Race Analysis:

Now, let’s break down those segments. Your performance shows some strengths, particularly in your running. However, there are some segments where you can tighten up your game. Here’s a quick rundown:

Running 1: You came out strong but were 1:53 slower than average. Might have gone a tad too easy? Let’s work on getting that start right!
Ski Erg: A 4:10 is decent, but it’s a 17th percentile rank. Time to sharpen those arms and get in some ski intervals.
Running 2 and 3: Both segments were solid, but you still have room to improve; running 2 was -0:18 and running 3 was -0:29 compared to average.
Sled Push: A 2:29 is good, but we can definitely shave off some time here. You’re not pushing a car—let’s make it faster!
Wall Balls: You found yourself at 5:02, which is 9 seconds slower than average. Those balls can feel heavy, but with the right training, we’ll get you launching them!
Roxzone: Your 7:21 means there’s potential to improve transition times. Quick transitions are key to a fast finish. Remember, every second counts!

Overall, your running segments are solid, but the strength-based exercises seem to be where you can gain the most time. You may want to focus more on building strength and efficiency in those segments where you fell behind. Your splits show that you’re a hybrid athlete, but let’s make sure your strength segments catch up to your running prowess!

Segments to Improve:

Now, let’s get down to the nitty-gritty and tackle the segments that need some serious TLC:

Wall Balls:
- Current Time: 5:02
- Target Time: 4:20 (Potential Improvement: 00:42)
- Focus During Training: 29%
- Training Strategy: Incorporate wall ball drills into your workouts twice a week. Aim for high-rep sets (15-20 reps) with short rest periods (30 seconds). Try adding some squats before the wall balls to simulate fatigue, and then hit those reps hard!
Sled Push:
- Current Time: 2:29
- Target Time: 1:58 (Potential Improvement: 00:31)
- Focus During Training: 21%
- Training Strategy: Focus on sled pushes during your strength training days. Incorporate intervals (30 seconds pushing, 30 seconds rest) to build both strength and endurance. Include some heavy carries to strengthen those pushing muscles. Remember, “You get what you train for.”
Sandbag Lunges:
- Current Time: 4:00
- Target Time: 3:34 (Potential Improvement: 00:26)
- Focus During Training: 18%
- Training Strategy: Work on your lunges with added weight. Focus on maintaining good form—knee behind your toes, chest up! Try to increase your volume weekly, and don’t forget to mix in some plyometric lunges for explosive strength.

Race Strategies:

Now, let’s talk about race strategies. You’ve got the strength, and you’ve got the speed, but let’s align them for maximum impact:

Pacing: Start with a strong but controlled pace on your first run, aiming to be closer to your average rather than slower. Don’t waste those early seconds!
Transition Times: Practice quick transitions in your training. Set up mock transitions where you practice moving from one segment to another, reducing downtime.
Focus on Hydration: Ensure you’re well-hydrated leading up to the race. Dehydration can slow you down considerably.
Mindset: Keep your mental game strong. Visualize your race ahead of time. As Goggins says, “You have to build calluses on your brain.” Prepare for discomfort and embrace it!
Post-Race Recovery: Don’t forget to prioritize recovery after your race. Stretching, foam rolling, and nutrition are key to bounce back stronger.

Conclusion:

Thibaud, you’ve got a solid foundation, but there’s always room to take it to the next level. As you prepare for your next races, consider focusing on those key segments to enhance your overall performance. Remember, “The pain you feel today will be the strength you feel tomorrow.” So, put in the work now, and it will pay off! 💪

Looking ahead, keep your eyes on future Hyrox events where you can showcase your improved skills. Stay committed to your training, focus on those segments that need work, and remember to enjoy the journey. You’ve got this, and I’m here cheering you on every step of the way! Let’s crush those next goals together. You are the Rox-Coach, and you are unstoppable! 💥🏆