The Rox-Coach here — your Hyrox performance ally. You’ve got a smart, hybrid profile in this Bordeaux team relay, and there’s real potential to push into the upper tier with targeted tweaks. If Goggins says “stay hard,” we’ll translate that into stay precise, stay efficient, and stay relentless in the next cycles. Let’s break down what happened, where to push, and how to train for faster, cleaner performances in the same event format.

Overall Performance

Team placement and profile: 16th overall (top 39% of 41) in the HYROX TEAM RELAY Mixed, Age Group U40. Age-group ranking sits around the middle of the pack, with clear room to close gaps against the leaders. The mix of running and strongman-style segments indicates a hybrid athlete profile that shines on speed bursts and stamina, but needs more precision on the heavier station work.
Time composition: Overall time 01:13:52, with total running time 33:30, which is 3:14 faster than the division average for this format. That’s a solid runner-core advantage showing up in total running time, and it reflects a capable running base across multiple laps once the energy systems are primed.
Pacing and early phase: Running 1 at 04:25 was only +25 seconds versus average (mid-pack). Running 2 clocked an outstanding 3:16, about 1:16 faster than average, indicating a breakout sprint segment or strong turnover when the body is warmed. This shows you’ve got sprint-to-middle-distance capability and can shift gears well mid-race.
Station work snapshot: Several station splits were slower than the top peers, notably Wall Balls (6:43) and Running 8 (5:45) with roxzone and other moments showing mixed efficiency. The wall-based station is a standout bottleneck in this event format for this team, and the final run/row sequence shows room to finish stronger after the heavy stations.
Roxzone (transitions): Roxzone time 5:33, which is 45 seconds faster than average, but with a 23rd percentile ranking in that segment, suggesting that while you’re fast between zones, the distribution of zones and the time spent transitioning could be optimized to balance workload more evenly. Overall, transitions are good, but there’s still headroom to shave off wasted motion and cognitive load during swaps.
Running emphasis: Total running time suggests a runner-leaning profile, but the “Total running time faster than average” angle should be tempered by the fact that some stations demand substantial strength work. If the team wants to tilt toward running dominance, keep training the endurance tempo; if the goal is to win, convert more station efficiency into a hybrid edge.

Segments & Race Analysis

What went well: The standout performance on Running 2 (3:16) demonstrates elite turnover and the ability to deliver near-human sprint speed within a longer event. This embodies the “hybrid athlete” potential: strong lactate tolerance and good mechanical efficiency when conditions are favorable. The overall running contribution (33:30 total) is a real strength and a foundation to build on in future events.
Where the team slowed relative to average: Wall Balls (6:43) and Running 8 (5:45) were clear liabilities in this race profile; roxzone was decent but not dominating compared with peers; Rowing (5:04) and Ski Erg (5:03) showed average-to-below-average marks for their time window, indicating fatigue management and technique at higher stroke counts could be improved. Sled Push (2:56) and Sled Pull (4:50) were middle-of-the-pack rather than standout strengths; these are leverage points to convert into a more balanced scorecard across the event.
Roxzone insights: A 5:33 roxzone is solid but not elite. If the aim is elimination of inefficiencies, the focus should be on reducing transition friction in the heaviest station blocks (especially wall balls and burpees into broad jumps) and ensuring you’re landing in a fresh mid-race rhythm rather than a plateau midpoints.
Station-by-station takeaways:
- Wall Balls: the biggest delta. High time cost here is eroding the overall efficiency. This station often acts as a fatigue amplifier for later running.
- BBJ (Burpees Broad Jump): a high-energy, high-impact movement. The time difference here suggests opportunities to optimize the transition from burpees to the broad jump, and to improve the jump distance per rep under fatigue.
- Sled Work (Push/Pull): solid fundamentals but not a breaking edge. Improvements here could free up energy for later stations.
- Rowing/Ski Erg: average-to-slightly-below-average times indicate technique and pacing opportunities at threshold workloads.
- Farmers Carry and Sandbag Lunges: efficient execution in these segments is good; they aren’t the primary bottlenecks, but every shelf adds up.
Historical context: In prior races (e.g., 2024 Marseille DOUBLES, 2024 Paris etc.), the team demonstrated strong versatility but had slower wall ball sections (e.g., Wall Balls around 3:34 in some earlier events). In Bordeaux, the heavier Wall Ball load (6:43) is a notable deviation and a primary target for improvement. This shows the team has a track record of strong running but needs to normalize wall-ball volume and technique under fatigue for this division.

Segments to Improve

Wall Balls — Potential Improvement: 02:32, (From 06:43 to 04:11), Focus during training: 34%
- Why this matters: Wall Balls consume a large chunk of time and drive heart rate; unless optimized, they sap running economy in the next station. A 2:32 improvement is the difference between a mid-pack wall ball block and a high-credence effort that keeps you in striking distance for the closing legs.
- Training plan:
  - Wall Ball Mechanics Drills: 4 sets x 20 reps with a 9-12 lb medicine ball; emphasize hip hinge and squat depth to ensure consistent ball trajectory. Use a metronome for cadence (e.g., 40 bpm for 40 reps per minute across sets) to lock in rhythm.
  - Explosive-to-precision cycle: 6 sets x 10 reps at 12 lb (or appropriate) with 15-second rest; goal is to build explosive hip drive with controlled ball release at a fixed height, followed by a micro-breathing pattern (inhale 2, exhale 2) to stabilize HR.
  - Post-Wall Ball micro-runs: 3 x 400m at a controlled tempo with 60 seconds rest, focusing on maintaining form immediately after a wall-ball block to minimize oxygen debt spillover.
  - Strength foundation: strict overhead press variations (3-4 sets of 6-8) plus core stability work (anti-rotation planks, Pallof presses) to support wall-ball transfer and torso stabilization.
  - Technique adjustments: ensure a consistent knee bend depth, a vertical torso, and a compact arm swing; practice with a lighter ball to optimize mechanics before adding load.
Burpees Broad Jump (BBJ) — Potential Improvement: 01:30, (From 05:05 to 03:35), Focus during training: 20%
- Why this matters: The BBJ can bottleneck momentum transfer into the next running segment; faster transitions reduce fatigue and help you keep running times lower late in the race.
- Training plan:
  - Burpee-to-broad-jump progressions: 6 rounds x 12 reps (6 burpees into 6 broad jumps) with 20 seconds rest; aim to elevate the chest quickly and maintain a full hip drive into the jump.
  - Power plyometrics: box jumps (4 x 6, moderate height), depth jumps (3 x 5) to build elastic recoil and fast hip extension without sacrificing form.
  - Transition drills: 6 sets of 8 burpees immediately followed by 3 broad jumps to simulate race fatigue and sharpen cadence.
  - Breathing and rhythm: arrive at the ground, reset breath, and drive out of burpees with an efficient exhale to maintain pace into the broad jump.
Sled Pull — Potential Improvement: 01:10, (From 04:50 to 03:40), Focus during training: 15%
- Why this matters: Sled pulls test posterior-chain strength and grip endurance; better technique and friction management translate to easier transitions into the next running leg.
- Training plan:
  - Pull variations: 4 x 40-60m heavy pulls with progressive overload; incorporate a hip hinge with a neutral spine and a strong brace through the core.
  - Grip and forearm drills: Farmer carries (light to moderate) to build grip endurance, complemented by plate pinches (2 x 30s) to support grip integrity during sled pulls.
  - Posterior chain strength: Romanian deadlifts (4 x 6), glute-ham raises (3 x 6-8), and kettlebell swings (3 x 12) to bolster hip extension power and position for the sled.
  - Technique cues: keep shoulders square and drive with hips, not arms; maintain a midfoot strike and a consistent stride to reduce drag and improve speed on the pull.
Sled Push — Potential Improvement: 00:50, (From 02:56 to 02:06), Focus during training: 11%
- Why this matters: Sled push efficiency affects the power available for subsequent runs and legs of the course; even small gains here compound over the race.
- Training plan:
  - Push sets: 6 x 30-40m with moderate load; focus on leg drive, explosive hip extension, and short ground contact times.
  - Front-docused heavy reps: 4 x 20m at heavier load, 2-3 sets to develop maximal force with correct mechanics.
  - Mobility and warm-up: ankle and hip mobility work before sled sessions to ensure full depth and knee tracking; include guarded plyos (skips, bounding) to prime the neuromuscular system.
Rowing — Potential Improvement: 00:40, (From 05:04 to 04:24), Focus during training: 8%
- Why this matters: Rowing is a high-output, tempo-based station. Small technique and pacing improvements can yield a higher mechanical efficiency and reduce fatigue before the next run.
- Training plan:
  - Interval rowing: 6 x 500m @ 90-95% pace with 1:1 work-to-rest; emphasis on even splits and consistent stroke rate around 28-32 SPM depending on body size and technique.
  - Load management: alternate between reduced drag factor and standard sessions to tune the catch and drive mechanics for different race conditions.
  - Technique cues: keep a neutral spine, drive with legs first, follow through with arms—avoid hauling with arms only; practice breathing rhythm to stay relaxed during long rows.
Ski Erg — Potential Improvement: 00:39, (From 05:03 to 04:24), Focus during training: 8%
- Why this matters: Ski Erg is a test of upper-limb endurance and rhythm in a fatigue scenario. Small efficiency gains can translate to less HR spike and improved late-race performance.
- Training plan:
  - Stocked intervals: 6 x 400m @ controlled pace with 60 seconds rest; focus on a consistent stroke rate and balanced power between arms and core.
  - Single-arm drills: 2 x 3 x 200m alternating arms to develop balanced strength and reduce asymmetries that can slow you later in the segment.
  - Breathing and posture: practice diaphragmatic breathing and a stable core so the arms can maintain power without high upper-body fatigue.
Other notes:
- Running 8 (5:45) and Running 4 (4:16) are important to address as late-race momentum deciders. Consolidating running efficiency after heavy stations will be key to keeping pace.
- Farmers Carry and Sandbag Lunges show solid groundwork; fine-tuning grip and posture here will support the heavier stations and transitions.

Race Strategies

Pre-race planning:
- Warm-up: dynamic mobility, short accelerations, and a race-pace rehearsal that mimics the first two stations to unlock the pace you want for Running 2.
- Fuel and hydration: maintain stable hydration and a small carbohydrate intake before the event to support sustained running and grip-intensive stations later on.
Pacing strategy:
- Adopt a controlled opening run (R1) near 4:10-4:20 to avoid early fatigue and allow a strong transition into Running 2’s breakout pace. The key is not to “blow up” the first run but to set up a stable rhythm for the middle segments.
- Use Running 2 as a catalyst: maintain the near-elite turnover but plan to recover into Running 3 with a slightly lowered HR and controlled breath pattern, then re-accelerate on Running 6 (the second big sprint window).
- Mid-race energy management: protect the lungs and rib cage during the heavy stations, especially at Wall Balls, to ensure you have enough “engine” for the final rows and run segments.
Station-specific tactics:
- Wall Balls: implement a 4-6-4 cycle (four reps, six-second rest, four reps) to maintain a rhythm and reduce HR spikes; aim for consistent ball height and depth to keep energy expenditure predictable.
- BBJ: compress transitions to maintain momentum, with a deliberate but quick reset between burpees and jumps to minimize ground contact time while preserving form.
- Sled work: power-first approach on pushes and pulls; ensure hip hinge and stable core during each push; practice short but intense intervals to raise threshold.
- Rowing/Ski Erg: smooth technique with consistent tempo; focus on even splits with lower drag factor to maintain efficiency over the 5-minute blocks.
Team synergy and transitions:
- Define a calling sequence and baton-style transitions so each leg can start with momentum, not a reset. Use consistent grab points and a standardized breath cue as the next team member takes over.
- Communication drills during training: callouts like “breath out, hips in, drive” at switch points help in crowded race environments and reduce hesitation in transitions.

Conclusion

In Bordeaux, the team demonstrated a credible hybrid capability with room to push into the top third of the field. The standout middle-run potential (Running 2) shows you’ve got the engine; the main friction points are Wall Balls, late heavy stations, and the final open-run sequences.
Next steps: implement a 6–8 week microcycle focused on the six focus segments above, with a weekly distribution that ensures at least two focused wall-ball days, one BBJ/transition day, one sled + rower block, and a ski erg focus day. Integrate 2-3 light running sessions that emphasize economy and cadence to preserve running form through fatigue cycles.
Target races to plan for next: Creapure® HYROX Lyon (2026-05-20), Biotherm HYROX Barcelona (2026-05-14), MAYBELLINE HYROX PARIS GRAND PALAIS (2026-04-23). These races offer the chance to apply the wall-ball corrections and transition efficiency in different course layouts and crowd dynamics. Use these as your stepping stones to a top-30 finish in a mixed team relay or a strong individual run in HYROX Open formats.
Motivation: “Discipline equals freedom.” “Stay hard.” The more consistently you execute this plan, the more those 3-4 seconds here and there turn into minutes saved across the course. And remember: even a good Hyrox race is a fantastic workout, but a great Hyrox race is the one that makes you feel unstoppable the next day. 💪
Final note: You’re not far from a top-tier capstone. With targeted improvements to Wall Balls, BBJ, Sled work, and Station pacing, you’ll see your running time stabilize and your transitions tighten, which compounds into faster overall times. The team’s wide-running capability is the core strength — now we tune the heavy stations to balance the mix.

Next up, keep your eyes on Lyon and Barcelona — those courses will test your ability to convert the same six focus segments into multiple recordable reductions. You’re already showing the hybrid elasticity the sport rewards. Let’s sharpen the blade and cut the times. The road to a top-tier breakthrough starts with a single disciplined block. Stay hungry, stay disciplined, and keep the focus tight. The Rox-Coach is with you every rep. 🏆

Maxence Dessoit, Nathan Dessoit vs Lona Herbaut, Clara Alvarez, Maxence Dessoit, Nathan Dessoit

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

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