The Rox-Coach here. Brahim, you brought a serious hybrid package to Nice—a genuine blend of strength work with solid running. You’re not a one-trick pony; you showed capacity across the lineup, and that’s exactly what HYROX rewards: not just raw power, but how you string it together over a long day. Now let’s break down what happened, where you shined, and where we push. And yes, I’ll drop some practical gears you can actually use in the gym and on the track. No fluff, only fuel for the next race.

Overall Performance:

Key takeaways at a glance

Pacing and profile: You’re a solid hybrid, leaning a bit toward strength with competent endurance. Your Total running time is just slightly slower than average (36:33 start-to-finish vs. average by +00:09), which points to a runner-with-mass approach that still needs more running-specific stamina. Your Roxzone is decent—5:29 total spend between zones is 21st percentile, meaning you navigated transitions fairly efficiently relative to your peers, but there’s room to shave a few seconds off. In short: great transitions, but the running portion hints at a more running-focused tempo across the board to unlock faster overall times.
Rank profile: 516th overall out of 2108 (Top 24%) and 145th in 30-34 (Top 26%). You’re solidly competitive, with room to climb into the upper quartiles with targeted improvements in the highlighted segments. This is the sweet spot where a structured uptick in running volume and some technique refinements can move the needle several minutes over a season.
Strengths that pop when you dial in technique: Your best running lap (04:04) shows you have the speed-endurance potential when you’re rested and economy is clean. You’re able to string a strong lap together on the fly—great foundation to build consistent splits around.
Key weakness clusters: The biggest improvement opportunities live in: Running (total), Burpees Broad Jump (BBJ), Wall Balls, Ski Erg, Rowing, and Sled Pull. These are your leverage points—the areas where marginal gains multiply across the course.

As a reminder, the roxzone (5:29) was slightly under average time, indicating transitions were not a bottleneck for you; you used transitions efficiently, which is a strength you can lean on. The running time being just a notch below average means you should tilt training toward more running volume and running-specific conditioning while maintaining strength work. And remember: HYROX is a marathon of exertion with short, brutal bursts—play the long game, not just the sprint.

Segments & Race Analysis:

High-level view of how the race unfolded and where you sat against the average for your finish time and division.

Running 1 (04:24, +0:18 vs avg, 43rd percentile): You opened with a modest lift, not blazing, but not reckless. The early pace was a touch above the safest sustainable mark. It’s common to start slightly conservatively on HYROX, ensuring you don’t burn early. This suggests a pacing approach that could be tightened with more consistent early splits, especially if you want to set up later runs.
Ski Erg (04:35, +0:17, 59th percentile): Solid but not elite. Ski Erg tends to reward efficient breathing, tight core, and strong hip hinge. There’s room to shave seconds with smoother arm/torso sequencing and better leg engagement on the drive.
Running 2 (04:04, -0:14, 13th percentile): A strong lap—your best running effort—showing you can really execute when fresh. The ability to deliver a sub-4:10 lap under fatigue is a strong indicator of potential peak performance if you can replicate it across the day.
Sled Push (02:06, -0:30, 8th percentile): This is a clear bottleneck. The sled push turned into a weak link, costing you time in a key power station. This is your biggest leverage point for a safety-margin improvement across all future races.
Running 3 (04:36, +0:02, 22nd percentile): Consistency loss here shows fatigue creeping in. Your pacing logic is reasonable, but fatigue management needs a more robust plan for this segment.
Sled Pull (04:05, -0:05, 22nd percentile): Similar story to sled push—technique and power economy can be sharpened to push more weight with less energy leakage.
Running 4 (05:06, +0:32, 44th percentile): Major red flag in pacing. This is where fatigue compounds and form decouples from speed. It’s a primary target for improvement.
Burpees Broad Jump (04:52, +0:28, 35th percentile): A slower-than-ideal burpee-BJ block. You have the capacity to move faster with more efficient transitions between push-up and broad jump and better acceleration out of the jump.
Running 5 (04:59, +0:17, 32nd percentile): Another fatigue-driven dip; reinforces the need for better aerobic efficiency and muscular endurance in the later running legs.
Rowing (04:50, +0:16, 49th percentile): Solid but not outstanding. Rowing can reward technique improvements and pace consistency—keep a smooth drive, minimize stroke rate spikes, and lock into consistent splits.
Running 6 (04:24, -0:12, 14th percentile): A rebound run; shows you can recover and perform well when you reset. This is important for race-day strategy—how you recover between brutal blocks matters.
Farmers Carry (01:53, -0:01, 28th percentile): Reasonably efficient, with room to improve carry speed and grip endurance for longer carries in future races.
Running 7 (04:17, -0:19, 11th percentile): Solid pacing; shows you can anchor a strong mid-late race segment when carried by earlier blocks.
Sandbag Lunges (04:11, -0:10, 19th percentile): A bit of fatigue here—lunges are hard on the hips and glutes, especially after prior blocks. Technique and symmetry matter more as fatigue grows.
Running 8 (04:48, -0:10, 17th percentile): A late-run finish that’s respectable, but it’s another indicator of fatigue and the need for more endurance to hold the pace.
Wall Balls (05:29, -0:04, 24th percentile): A tricky and endurance-heavy station. You can shave seconds with better shot timing, breath control, and leg drive coordination.
Roxzone (5:29, -0:13, 21st percentile): You spend slightly less time in transitions than average, which is a positive indicator—your recovery and transition practice are paying off. Keep refining this so you can convert minor time savings into meaningful race day gains.

Segments to Improve:

Detailed improvement plan with focus percentages and drills

Run Total: Potential Improvement: 01:39 (from 36:33 to 34:54), Focus during training: 35%
BBJ (Burpees Broad Jump): Potential Improvement: 00:56 (from 04:52 to 03:56), Focus during training: 19%
Wall Balls: Potential Improvement: 00:35 (from 05:29 to 04:54), Focus during training: 12%
Ski Erg: Potential Improvement: 00:25 (from 04:35 to 04:10), Focus during training: 8%
Rowing: Potential Improvement: 00:23 (from 04:50 to 04:27), Focus during training: 8%
Sled Pull: Potential Improvement: 00:18 (from 04:05 to 03:47), Focus during training: 6%

Focused Training Plan by Segment

Concrete drills, weekly structure, and progression to address each weakness while preserving your strengths. For each area, I’ve included a practical progression you can apply in 8–12 week blocks, then cycle into race-specific simulations.

1) Run Total (main emphasis: running volume + running economy)
- Weekly structure (12-week block): 4 running sessions + 2 mixed sessions with strength. Build up to 50–70 km weekly depending on current base, ensuring long runs are aerobic-friendly (conversational pace). Include 1 session targeting controlled tempo.
- Key workouts:
  - Tempo Intervals: 5x (2–3 km at a controlled tempo, 2 minute easy jog between repeats). Goal: stabilize pace around the best-running lap pace while maintaining form.
  - Long Runs with Run-Focus: 1 x 90–120 min steady run with 2 x 5–8 minutes at tempo pace to train sustaining output under fatigue.
  - Threshold Strides: 6 x 400–600 m at 5K pace with 90 seconds rest, focusing on rapid turnover and minimal deceleration into each rep.
  - Pacing Drills: use a watch-based pacing plan for Run 4 and Run 8; practice even splits (target: 4:15–4:25 for ~1 km legs) and finish strong.
- Technique focus: cadence > 180–190 SPM under fatigue; light knee lift; midfoot landing; keep a neutral torso; emphasize efficient arm swing to reduce wasted energy.
- Compromised running scenario: after heavy sled work, maintain shorter, faster intervals to amplify economy under fatigue (e.g., 6x800m at controlled pace with short rest). This ensures the running segments stay resilient post-strength blocks.
2) BBJ (Burpees Broad Jump)
- Weekly drills: 3–4 sessions focused on explosive hip drive and transition speed. Build from 6 sets of 8 burpees + 2 broad jumps to 8 sets of 12 with shorter rests.
- Technique cues:
  - Set-up: hands slightly behind hips, hips as the primary driver; minimize wasted movement from shoulder sag or chest-stroke delays.
  - Transition: after the burpee, explode into a broad jump with a quick reset of hips and a strong landing into the hop-out cadence.
  - Breathing: practice exhale on the burpee’s drive phase to sustain oxygenation through the jump.
- Strength support: power-focused lower body work (hip hinge, glute bridge variations, tempo deadlifts) to reinforce explosive hip extension without overloading the spine on repeated reps.
- Race-specific: perform BBJ blocks under fatigue (e.g., after a 2–3 km run) to replicate HYROX-day fatigue, emphasizing economy of movement and faster transitions.
3) Wall Balls
- Drills: 4–6 x 25 wall balls (minimum 9–12 lb medicine ball) with focus on leg drive and chest-to-shoulder toss. Emphasize consistent weight transfer and a smooth release.
- Technique refinements: ensure a deep hip hinge, stable core, and a powerful hip-drive into the wall. Practise breathing cadence to avoid gasping mid-set; count 2 breaths per 5–6 reps to maintain rhythm.
- Volume progression: add 2–3 sets of 25–30 reps with shorter rest as you adapt, ensuring you stay under control on each rep.
4) Ski Erg
- Drills: 6 x 250–350 m at a steady but hard pace, focusing on an even tempo with minimal grip fatigue. Build a smooth drive flow using hip-to-shoulder sequencing.
- Technique cues: hip hinge, long reach, strong scapular pull, and consistent breathing; aim to reduce wasted seconds per stroke by maintaining even stroke rate around 26–30 SPM depending on your strength curve.
- Accessory work: lat pull-downs, seated rows, core anti-extension work to support posture and power transfer on the ski erg.
5) Rowing
- Drills: 4–6 x 250 m at 90–95% with 60 s rest. Focus on a stable catch, strong drive, and clean finish. Use a consistent split target (e.g., 1:40–1:50 per 500 m, adjust to your current pace).
- Technique cues: maintain a tall torso at drive, hinge at the hips, minimize leg fatigue by keeping a steady leg drive, and avoid a rushed finish that disrupts reach length.
- Core and posterior chain: add back extensions and hollow-hold work to stabilize the torso during high-rate rows.
6) Sled Pull
- Drills: sled pulls with moderate to heavy loads focusing on hip extension. 6 x 40–60 m at a strong but controlled pace, with 90–120 s rest between efforts.
- Technique cues: stay compact; drive through the hips, not the arms; maintain a tight core and a neutral spine; short, powerful strides with strong hip extension.
- Progression: increase weight slowly while reducing time per meter to improve power-to-weight ratio without losing efficiency.

Race Strategies:

Actions you can implement in the next race to maximize your strengths and minimize your weaknesses.

Pace discipline across the day: Start with a controlled first 2 runs to prevent the big drop in Run 4. Use Run 2’s performance as a model: a strong, controlled effort after a mild start. Aim to maintain a consistent tempo for Runs 3–5, then surge in the later runs only when you’re in a sustainable rhythm.
Transition efficiency: You’re already efficient in the Roxzone; any time saved here compounds. Practice “preemptive transitions” during workouts—get hands on implements as you approach the zone and commit to a quick reset between exercises. Think of transitions as “free seconds” that earn you pace headroom across the day.
Station strategy: Break missions into micro-goals. For BBJ and Wall Balls, set a fixed rep block and a precise time window to keep fatigue consistent. For Ski Erg and Rowing, commit to a fixed stroke rate and pace that you can sustain through fatigue, rather than chasing every short-term split.
Fueling and strength maintenance: Keep energy systems topped up with dialed nutrition strategies pre-race and in-race electrolytes. Your heavy segments benefit from consistent internal energy, so ensure you’re not dipping on long blocks without fueling.
Mental approach: Channel the Goggins mindset—embrace the grind and stay disciplined. “Suffering isn’t a choice; it’s the price of progress.” It’s about staying in the push instead of walking away from the edge. As Jocko would say: “Discipline equals freedom.”

Conclusion:

What this means for your next races and how to apply it now.

Brahim, you’ve built a robust platform. Your best run lap shows you’re capable of elite bursts when you’re fresh, and your Roxzone shows you can stay disciplined in transitions under fatigue. The primary growth lever is your running economy and endurance, with targeted improvements in the BBJ, Wall Balls, Ski Erg, Rowing, and Sled work. By dedicating 8–12 weeks to a structured running-focused cycle while preserving your power and technique in the gym, you can push your total time down significantly—likely into a sub-1:13 on the right day and pacing. The data points from Bordeaux show your potential in stronger team contexts as well; leveraging a well-planned progression will help you convert smart practice into race-day gains.

Your next races to plan for (as requested):

Creapure HYROX Lyon, 2026-05-20, Chassieu, France
HYROX Bologna, 2026-04-04, Bologna, Italy
HYROX Rimini, 2026-05-28, Rimini, Italy

From here, the game plan is straightforward: build a stronger running base, carry a lean, explosive power layer for sled and BBJ, and tighten the mid-day fatigue management so Run 4 won’t be a wall. If I had to give you a crisp one-liner: “Stay hard, stay efficient, and let the run be the brake on the day you don’t want to push anymore.” And yes, a little humor can go a long way—Hyrox is a marathon where your lungs are your best cardio club and your legs are the biceps that won’t quit.

Final motivational note: you’re already in the top quartile. Every training block adds density to your game. In the words of a few legends: “Pain is temporary. Glory lasts.”, “Discipline equals freedom.” And remember: the only thing between you and your best race is the next day’s training session. Let’s crank it up, one session at a time. You’ve got this, Brahim. Time to turn those plans into podiums. 💪💥🏆

Signed,

The Rox-Coach