Overall Performance:

Thibaud and Barthelemy, what a phenomenal performance at the 2025 Rotterdam Hyrox event! Finishing in 10th place overall and 6th in your age group is no small feat—you're in the top 5% and 7% of your respective categories out of nearly 200 athletes! That’s something to be proud of. 💪

Looking at your overall time of 00:57:54, it’s clear you both have a strong running foundation, with a total running time that was 00:42 faster than average. This is a solid indicator that you might lean more towards a running profile, but don't let that overshadow the importance of strength training. Your first running segment was a bit slower than average, which suggests you may have started just a touch conservatively. The best running lap of 00:03:53 showcases your potential when you find your rhythm! However, you need to refine your pacing strategy to ensure you’re not leaving any potential on the table early in the race.

Segments to Improve:

Now, let’s dig deeper into areas that could use some extra love and attention:

Sled Pull (00:02:55): This segment was 29 seconds slower than average, landing you in the 40th percentile. The sled pull can be a game-changer for your overall time, so let’s work on that grip strength and technique. Incorporate these exercises into your routine:

Sled Pull Drills: Focus on pulling the sled with a moderate load for 20-30 meters, resting for a minute between sets. Aim for 5-8 sets. Concentrate on maintaining a strong posture throughout.
Deadlifts: Build your overall posterior chain strength by incorporating heavy deadlifts. Aim for 3-5 sets of 5 reps with heavy weights.
Core Work: Plank variations, especially side planks, will help you maintain stability during the sled pull.

Sandbag Lunges (00:02:57): This segment was 25 seconds slower than average, placing you in the 26th percentile. Sandbag lunges are a tough cookie, and it’s essential to work on your form and endurance here:

Sandbag Lunges with Tempo: Perform lunges with a 3-second descent and explosive ascent. Focus on 3-4 sets of 10 reps on each leg.
Weighted Step-ups: This will help with leg strength and stability. Use a bench and add weight; aim for 3-4 sets of 12 reps.
Mobility Work: Incorporate hip openers and dynamic stretches to improve your range of motion, which is crucial for lunges.

Race Strategies:

During the race, it’s vital to implement some strategic changes. Here are a few tips:

Pacing is Key: Start the first running segment with a more aggressive pace to get into the flow. Don’t hold back too much; find that sweet spot where you can maintain speed without burning out.
Transition Time: Work on your Roxzone! Aim to be more efficient between exercises. Practice quick transitions in your training sessions. It’s like a fast-food drive-thru, but for athletes—get in, get out, keep moving!
Visualize Success: Before each exercise, visualize your movement and the technique you’ll use. Mental preparation is just as crucial as physical training.

Conclusion:

Thibaud and Barthelemy, you both have shown incredible resilience and talent. Remember, “The only way to get better is to be dedicated to the grind when no one’s watching.” Keep pushing your limits, and don’t shy away from challenges. Every workout is a chance to improve, so embrace the discomfort! 💥

Incorporate these strategies and drills into your training, and you’ll turn those weaknesses into strengths. And remember, even the best athletes have areas to work on—so when in doubt, just think of it as your Hyrox version of the "Bigger, Stronger, Faster" mantra! Now, go crush it at your next event! 🏆

Keep chasing greatness,

The Rox-Coach

Thibaud Desutter, Thibaud Desutter, Maxence Wellecam, Maxence Wellecam vs Thibaud Desutter, Barthelemy Delecroix

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?