Overall Performance

The Rox-Coach here. Mathieu Leemans, you rolled into Bordeaux with a runner’s engine and a genuine Hyrox frame: strong, resilient, and capable of hurting the clock when you stay in control. Your overall time of 01:24:30 sits in the upper-middle of the field (Top 58% of 2867), and you finished in the Top 52% of your age group (40-44). That’s a solid result, especially for a race that rewards both running speed and tough, technique-heavy stations. A few things pop off the page: your Total running time is 37:21, which is faster than the average by 3:48. Translation: you’re leaning into your running—likely a runner profile who can shed seconds on the run when the legs are fresh. Your roxzone (transitions) were close to average (+7 seconds), indicating your setup between stations is solid but there’s still room to squeeze more time out of the in-between bits. “Stay hard.”—David Goggins would tell you the margins are where you decide to press, not where you rest.

Big picture: you’re showing strong endurance and a robust ability to hammer the running legs and the heavier, stay-strong segments. The profile reads as hybrid-to-runner with a lot of potential to push the drag line further into strong-running territory while also tightening the heavier station work. In other words, you’re not far from the next gear—just needs targeted improvements in certain stations and some smarter pacing early on to keep the engine from smoking on the mid-late laps. And yes, a little humor here: Hyrox is the only time your treadmill and your farmer’s carry share the same floor plan—talk about multitasking fitness!"

Segments & Race Analysis

Pacing and race rhythm: Your early Running 1 was slightly faster than average (+10s vs average), then you dropped pace on Running 2 and Running 3 (−23s, −33s) before stabilizing a bit on Running 4 (−17s). The pattern hints at an aggressive start followed by a pacing lull in the middle splits. Your best running lap is 04:25, which shows you have a genuine sprint-capable engine when fresh. The key is to dial a consistent pace across all running segments so you’re not leaking time in mid-race when the body starts to fatigue.
Station-by-station strengths and gaps: - Sled Push: 04:55 (Rank 96th percentile for the group, i.e., far slower than average here by about 2:00). This is your standout bottleneck: your legs and push mechanics aren’t translating efficiently into the sled work, or your volume here is insufficient relative to fatigue built by the mid-race. - Wall Balls: 07:16 (60th percentile; +00:35 vs average). You’re not catastrophically slow here, but there’s clear room to build endurance and efficiency—breath control, leg drive, and rebound timing can shave meaningful seconds. - Sandbag Lunges: 05:47 (65th percentile; +00:41). This segment demonstrates strength-endurance needs—leg stamina, core stability, and bag handling under fatigue are the key levers. - Sled Pull: 05:00 (52nd percentile; +00:08). A decent showing, but there’s slight drift from average—likely a mix of technique and friction/drag considerations. - Farmers Carry: 02:21 (65th percentile; +00:12). Solid grip and carry work, but there’s still a few seconds to spare here with better transition posture and tempo. - BBJ (Burpees Broad Jump): 05:21 (47th percentile; +00:00). Neutral—no big swing here, but it’s a station where very small improvements add up. - Roxzone: 07:10 (50th percentile; +00:07). Transitions are basically average; you’re not leaking huge chunks here, but every second counts, especially at the heavier stations that precede row/skyward efforts. - Rowing: 04:54 (55th percentile; +00:06). A slight edge above average; you can convert some of that upper-body endurance into more leg-driven power on the erg with a stabilization plan.
Key observation: The two strongest indicators are your running capability (best lap 4:25) and a robust mid-race engine, but the sled push is clearly the main bottleneck. In addition, Wall Balls and Sandbag Lunges show the need for endurance work under fatigue and more efficient transfer of power through the hips/knees to the ground during dynamic station work.
Past vs. current performance (2024 Paris vs 2025 Bordeaux): In 2024 you posted a much faster Sled Push (3:25) and Sled Pull (6:25), while your Running segments varied, with a slower Running 2 and Running 4, but faster sprinting overall on some laps. In Bordeaux you carried a significantly slower Sled Push (04:55) but improved Running 2 (04:25) and Sled Pull (05:00). Wall Balls were worse in 2025 (07:16 vs 06:27 in Paris). The trend line suggests you’ve improved your running density and the sled pull, but you’re getting crushed by the sled push in 2025 and the wall ball endurance needs more work. This paints a hybrid profile trending toward faster running but with a still-weak-to-inconsistent strength-station translation.
Roxzone implications: A 07:10 Roxzone time, just +7 seconds vs average, is a good sign but implies improvements in transitions could still save you meaningful seconds if you can couple it with a slight station-time reductions. If you reduce transitions by 5-10 seconds across a few stations, you gain materially without sacrificing form.

Segments to Improve

Below are the primary improvement targets, based on the most impactful gaps observed in Bordeaux. For each, you’ll see the potential improvement, a suggested focus percentage for training, and concrete drills to drive the gains. The plan uses the given “Potential Improvement” values as a reference so you can allocate time effectively in your cycle.

Sled Push - Potential Improvement: 2:10 (From 04:55 to 02:45), Focus during training: 40%
- Why it matters: It’s the biggest delta against the average and your biggest limiter in the order. Improving sled push efficiency will unlock faster station-to-station transitions and a higher running start coming off the push.
- Technical focus: hip drive, knee extension, torso angle, and foot placement. Maintain a neutral spine; push with power from hips and quads while keeping the core braced.
- Drills & training:
  - Interval sled pushes with progressive loads: 6 x 20s pushes at high effort with 40s rest, focusing on technique and speed. Use a harness if needed to force consistent propulsion.
  - Explosive hip thrusts and glute bridges to increase hip extension power for push-offs.
  - High-speed treadmill or incline treadmill marches with a sled drag belt: 8 x 30s at high cadence to train leg drive with minimal recovery impact.
  - Speed-work with lighter sled pushes in a circuit (small volume) to reinforce technique under fatigue.
  - Form cues: chest up, hips forward, drive through heels, knee tracking over the toes; avoid “pulling” with arms—drive with legs and hips.
- Compromised running scenario: After a big sled push, the legs can be heavy. Include post-push running intervals (e.g., 2 x 2:00 run @ moderate pace with 1:00 rest) to train the transition from heavy push to cadence running.
Wall Balls - Potential Improvement: 1:03 (From 07:16 to 06:13), Focus during training: 19%
- Why it matters: A solid wall-ball performance translates directly into fatigue resistance for the latter half of the race and keeps you from losing ground in the mid-late laps.
- Technical focus: Breathing cadence, hip-ankle coordination, and shot height control under fatigue. Keep a steady, controlled tempo and avoid over-ambitious depth, which wastes energy.
- Drills & training:
  - Wall Ball clusters: 3 rounds of 12 balls with 15s rest, focusing on controlled tempo and consistent height.
  - Breath-work integrated into reps: inhale for 2 reps, exhale on the throw; maintain stable core engagement.
  - Metabolic conditioning with wall balls paired with low-skill movements (e.g., step overs or light air squats) to build endurance without compromising form.
  - Wall-ball height progression: practice at higher targets with a lighter ball to reinforce full range and rebound quality under fatigue.
- Compromised running scenario: If fatigue limits the wall-ball efficiency, add short runs between walls to maintain rhythm and reduce the risk of slowing down under fatigue.
Sandbag Lunges - Potential Improvement: 0:55 (From 05:47 to 04:52), Focus during training: 17%
- Why it matters: Endurance under load and leg stability are critical in Hyrox. Lunge fatigue can spill into running cadence and station speed.
- Technical focus: Symmetrical stride, anti-rotation core engagement, and stable trunk posture while the bag shifts weight during lunges.
- Drills & training:
  - Sandbag lunge fatigue sets: 4 x 12 lunges per leg with a medium-weight bag; cap at 60 seconds total per set with short rests.
  - Walking lunges with a loaded sandbag + 10–15m carries to replicate transition fatigue from the bag to the next station.
  - Banded anti-rotation core work: pallof presses and side planks integrated into your warm-up or active recovery.
- Compromised running scenario: After sandbag work, include a rapid 400–600m run block to train maintaining cadence with fatigue on the legs and core stability.
Sled Pull - Potential Improvement: 0:23 (From 05:00 to 04:37), Focus during training: 7%
- Why it matters: Sled pulls feed upper back, lats, and hamstring engagement; improving efficiency here supports the transition into faster running and reduces energy leakage.
- Technical focus: scapular retraction, controlled elbow position, and a smooth pull path. Don’t hike the shoulders; stay compact and rely on direct pulling mechanics.
- Drills & training:
  - Resistance pulls with gradually increasing weight: 6 x 30s pulls with rest, focusing on consistent stroke rate and full range of motion.
  - Rope pulls or heavy sled-drag with a harness to build pulling endurance in a controlled fashion.
  - Back-strength circuit: seated rows, bent-over dumbbell rows, and face pulls to reinforce the posterior chain support for pulls.
- Compromised running scenario: Practice transitions from pull to running with a brief 100–200m jog directly after each pull block to reinforce rhythm.
Farmers Carry - Potential Improvement: 0:20 (From 02:21 to 02:01), Focus during training: 6%
- Why it matters: Grip and core endurance are central to a strong Hyrox performance; minutes can fade away if your carry fails to sustain form.
- Technical focus: Braced torso, straight shoulders, and even stride; avoid rocking and keep the carry height consistent.
- Drills & training:
  - Farmer carries with varied weights and step-to-row transitions; 3–4 rounds of 40–60m carry with short rest.
  - Grip endurance work: static holds, towel hangs, and dead hangs to strengthen grip for longer carries.
  - Core stability: Pallof presses, farmer carry-to-press combos (carry into overhead press), and anti-rotation work to stabilize the torso under load.
- Compromised running scenario: After carries, perform a light 100–200m jog to reestablish running rhythm and breathing control.
Burpees Broad Jump (BBJ) - Potential Improvement: 0:17 (From 05:21 to 05:04), Focus during training: 5%
- Why it matters: A handful of seconds here compounds with the overall time, as BBJ is often rhythm-based and fatigue-prone toward the end of the race.
- Technical focus: Efficient burpee mechanics, quick hip extension, and a controlled broad jump landing to minimize energy losses.
- Drills & training:
  - Burpee sprint intervals: 6 rounds of 12 burpees with short transitions into a 15–20m sprint, focusing on rapid transitions and minimal wasted motion.
  - Rowing + burpees: sequence 250–350m row at moderate pace, then 12 BBJ; this trains the energy distribution between cardio and explosive moves.
  - Tempo BBJs with a shorter rest: aim to hold a strong cadence and maintain form through the fatigue window.
- Compromised running scenario: BBJ speed can be tied to your cadence; incorporate runs immediately after BBJs to mimic the actual race rhythm and ensure you can resume running quickly.

Race Strategies

Pace discipline across the running blocks: Use your strongest lap as a model. Start closer to your 04:25 “best-lap pace” on Running 1, and implement a controlled ramp in Running 2 and 3 to avoid the mid-race slowdown. A simple approach is to target a steady 4:30–4:40 per kilometer pace in the early runs and then adjust based on your lactate and leg feel in the middle segments. Your best-run time indicates you can sustain fast pace—train to hold it across all running legs rather than letting one fatigue lane creep in.
Station sequencing and energy management: In the order, the Sled Push and Wall Balls are where energy sustainable power must be managed. Plan to hit the sled push with a deliberate but powerful push, then recover quickly to a controlled wall-ball rhythm rather than chasing the clock on both in succession. Hydration and breathing patterns can help you stay on track here; practice exhale on exertion during each push or lift to keep a steady rhythm.
Transition optimization (Roxzone): Target a 5–10 second improvement window by rehearsing “station-to-station” transitions in practice with a timer and a fixed set of cues. The aim is not simply moving faster; it’s maintaining posture and economy during the shift from force-laden work to running blocks and vice versa.
Run-to-station synergy: Use a 10–15 second “breathing and cadence reset” protocol after each station before starting the next running segment. It ensures you’re not starting the run with the next heavy load on your lungs and legs.
Strength-base development for ongoing success: Given the faster running profile and the need to improve station work, integrate 2–3 weekly sessions that emphasize posterior chain strength (deadlifts, hip thrusts), core stability (front/side planks, Pallof variations), and grip-focused work (farmers carries, reverse curls with thick handles). This will support your runner profile and reduce the relative impact of heavy stations on your running pace.

Conclusion

Mathieu, you’re on a very credible trajectory. Your running performance reveals a runner’s engine capable of sub-4:30 laps when fresh, and your mid-race stamina appears solid but not yet as efficient as your running pace would imply if you balanced the heavy stations more effectively. The key is to convert the strong running potential into consistent performance across all stations, with particular emphasis on the sled push and wall balls, which are currently the main bottlenecks in Bordeaux. Your transitions are not far from optimal; a few targeted practice sessions can shave a few seconds here and there and translate into meaningful overall gains.

As for your future schedule, you’ve got a strong path ahead. Your next relevant races suggest continued growth in European venues with high competition. Targeted blocks of training should revolve around the following plan:

Phase 1 (4–6 weeks): Build upper and posterior chain strength, with emphasis on hips and hamstrings; incorporate plyometric elements for explosive transitions.
Phase 2 (6–8 weeks): Focus on sled work (Push and Pull), wall balls, and sandbag lunges with short, high-quality intervals; dial in transitions with run-work cadence after each station.
Phase 3 (4 weeks): Polishing and race-specific drills; bring down Roxzone time with practice sessions that mimic actual Hyrox layouts and include time-crunch exercises to push for those seconds you want to reclaim.

Next races to consider for you, given your profile and the calendar, are:

Creapure® HYROX Lyon, 2026-05-20, Chassieu, France
Biotherm HYROX Barcelona, 2026-05-14, L'Hospitalet de Llobregat, Spain
MAYBELLINE HYROX PARIS GRAND PALAIS, 2026-04-23, Paris, France

Quotes to keep you motivated: “The difference between who you are and who you want to be is what you do.” And a little Hyrox humor: the only time your treadmill gets invited to a sled party is when it becomes a push-pull machine. Keep grinding.”

Final note: You’re built for this—your running is strong, your conditioning is there, and you’ve already closed gaps that would have left you behind last year. Stay disciplined, push the sled work, tighten the wall-ball endurance, and keep refining transitions. The margin to climb is there; you just need to keep stacking consistent, targeted sessions and execute with intention on race day. You’ve got this. Stay focused. “Stay hard, stay humble.” 🏆💪

With respect and determination,

The Rox-Coach