Overall Performance:

Jean Christophe, your performance in the recent Hyrox competition was nothing short of impressive! Finishing in 25th place overall (top 7% of 336 athletes) and 6th in your age group (top 5% of 102 athletes) shows that you have the grit and determination to compete at a high level. With an overall time of 1:07:51, you clearly have a solid foundation, but we can definitely fine-tune some areas to elevate your game even further. 💪

Your total running time of 30:55 is faster than average by 1:31, indicating that you have a running profile that can be leveraged more effectively. However, there were segments in your race where pacing was a bit inconsistent—especially in the first running segment, where you started too fast and in the wall ball segment, where you could not maintain your rhythm. Remember, it’s not just about how fast you can run; it’s about how well you can transition between strength and endurance. Think of it this way: “You can’t outrun a bad attitude!”

Segments & Race Analysis:

Let’s break down your performance across the different segments:

Running 1: You started with a blistering pace of 3:27, which is 15 seconds faster than average. While this shows your explosive capability, it may have set you up for a slower pace in later runs. A solid warm-up is essential, but starting a tad slower might help you sustain energy for the entire race.
Wall Balls: This segment was a tough one for you, clocking in at 7:26, which was a whopping 2:07 slower than average. This indicates a need for both strength endurance and technique improvement. Wall balls are not just about throwing a ball; they’re about rhythm and breathing!
Sled Push & Pull: You spent 3:50 on the sled push and 5:00 on the sled pull. Both segments were slower than average, indicating that strength training should be a priority. You should consider incorporating heavier sled work into your training to build up your power output.
Roxzone: You spent 4:03 transitioning, which is 46 seconds slower than average. This is a significant area for improvement. We’ll need to focus on minimizing transition times through better conditioning and faster recovery strategies.

Overall, your pacing was strong in segments where you were running, but the combination of heavy lifting and endurance is an area to refine. Let’s work on that hybrid strength and endurance balance! Remember, “The only way to grow is to push yourself beyond your limits!”

Segments to Improve:

Here are the segments that need the most attention and actionable strategies to transform them into your strengths:

Wall Balls:
- Potential Improvement: 2:44 (From 07:26 to 04:42)
- Focus during Training: 52%
- Training Strategies:
  - Increase your core and shoulder strength through specific exercises like thrusters, push presses, and medicine ball slams. Aim for 3 sets of 10-15 reps.
  - Work on your wall ball technique. Consider video analysis to correct form and breathing patterns. Aim for a steady pace rather than all-out effort.
  - Incorporate interval training with wall balls into your routine, such as 20 seconds of work followed by 10 seconds of rest, repeating for 8 rounds.
  - Practice your wall balls in a fatigued state (after a running segment) to simulate race conditions. This will build endurance under fatigue.
Sled Push:
- Potential Improvement: 1:12 (From 03:50 to 02:38)
- Focus during Training: 23%
- Training Strategies:
  - Incorporate heavy sled pushes into your weekly routine, starting with lighter weights and progressively increasing. Focus on form and driving with your legs.
  - Combine sled pushes with short sprints to simulate race conditions. For example, push the sled for 20 meters and then sprint for 50 meters.
  - Work on your leg strength with squats and lunges, as they will contribute directly to your sled push power. Aim for 3-4 sets of 6-10 reps with a challenging weight.
Sled Pull:
- Potential Improvement: 0:47 (From 05:00 to 04:13)
- Focus during Training: 15%
- Training Strategies:
  - Incorporate sled pulls into your training program weekly, focusing on technique and maintaining a low, powerful position. Work on pulling with your back straight and legs engaged.
  - Strengthen your posterior chain (back, glutes, hamstrings) with deadlifts and kettlebell swings. Aim for 4-5 sets of 8-12 reps.
  - Combine sled pulls with upper body exercises to simulate the fatigue you’ll experience during the race. Try 20 meters pulling followed by a set of push-ups or rows.

Race Strategies:

Here are some race strategies to consider for your next competition:

During the initial running segments, aim to start at a pace that feels comfortable rather than explosive. This should help you maintain a more consistent pace throughout the race.
Practice your transitions to minimize downtime. Consider practicing quick changes between exercises during your training sessions to mimic race conditions.
Focus on your breathing during high-intensity segments. This will help regulate your heart rate and keep you relaxed, especially during wall balls and sled pushes.
In the latter segments, where fatigue sets in, remind yourself to stay mentally strong. Use positive affirmations or mantras to push through tough moments. Remember: “Pain is temporary, pride is forever!”

Conclusion:

Jean Christophe, your performance at the recent Hyrox race was a fantastic display of your potential! You’ve already set a solid foundation, and with targeted training, you can rise even higher in the ranks. The next relevant races, including the MAYBELLINE HYROX PARIS GRAND PALAIS on April 25-26, 2026, and HYROX Mechelen on March 26, 2026, are perfect opportunities to showcase your improvements and push your limits.

Keep in mind that every setback is a setup for a comeback. Embrace the grind, stay consistent, and remember to have fun along the way. “It’s not about being the best. It’s about being better than you were yesterday!”

Get to work, stay motivated, and let’s crush those next races together! 💥 You’ve got this! The Rox-Coach is here to support you every step of the way.

Florian Saurin vs Jean Christophe Bruneau

Percentile Comparison

Split-by-Split Difference

Ready to conquer your next race?