Overall Performance:

Thomas and Oriane, you both crushed it at the 2025 Geneva Hyrox competition! Finishing 64th overall out of 666 athletes and 27th in your age group is a solid achievement. That puts you in the top 9% and 14% respectively—talk about making a statement! 💪

Now, let’s dive into your performance. Your overall time of 01:07:31 is impressive, especially with a total running time of 34:36, which is 3:07 faster than average. This indicates that you have a runner's edge, which is a fantastic asset. However, we need to balance that by enhancing your strength and tackling those specific segments where you can really shave off some time. Remember, even Usain Bolt had to hit the gym! 🏋️‍♂️

From the splits, it appears that you started a bit slower than you could have; your first running segment was slightly behind average. But as you progressed, you found your groove, especially in Running 2, where you clocked in at a fantastic 4:02! This shows that when you hit your stride, you can fly. Just keep in mind that pacing is everything—don't burn out early because you’ll need that gas for the sleds and other challenges. You have a hybrid athlete profile, excelling in running but needing to hone in on strength training. Let’s get to work on that, shall we?

Segments & Race Analysis:

Your race analysis indicates that while you excelled in running, some of the strength segments need focus. The average for your running time is a strong indicator of your running prowess, but we can't neglect the other areas where you lost valuable seconds.

Running Splits: You showed improvement with your pacing in running segments 2, 3, 4, and 5. However, starting running 1 at 4:31 put you in a position where you could have capitalized on your strengths right from the get-go. Starting strong is key!
Strength Segments: The sled pull and wall balls were your weakest links. Particularly, the sled pull at 04:14 ranked in the 66th percentile means there’s room for serious improvement. These segments are where we can carve out chunks of time.
Roxzone: Your transition time of 05:10 was a bit slower than average, suggesting either more rest or slower transitions. We can tighten this up by enhancing your overall fitness and practice with quick transitions.

Segments to Improve:

Now, let’s break down those segments that need the most love:

Sled Pull: Current Time: 04:14. Target: 02:51. Potential Improvement: 01:23 (27% focus).
- Training Strategy: Incorporate heavy sled pulls into your weekly routine. Start with lighter weights to master form, then gradually increase the load. Aim for 4-5 sets of 20-30 meters, focusing on maintaining a strong core and steady pace.
- Form Correction: Ensure you're using your legs more than your back to pull. Engage your core; you’re not just a human bulldozer—be a smart one!
Wall Balls: Current Time: 04:38. Target: 03:34. Potential Improvement: 01:04 (21% focus).
- Training Strategy: Increase your wall ball volume. Try 3 sets of 20 reps at a weight that challenges you but allows for good form. Mix in squat variations to complement the wall balls.
- Form Correction: Focus on full squat depth and explosive upward movement. Don’t just throw the ball; make it your wall’s problem!
Burpees Broad Jump: Current Time: 03:06. Target: 02:23. Potential Improvement: 00:43 (14% focus).
- Training Strategy: Add more dynamic movements like bounding or alternating broad jumps. Do sets of 10 burpees followed by 5 broad jumps to increase both cardio and power.
- Form Correction: Maintain a low center of gravity during the jump; keep your feet shoulder-width apart during landing for better stability.
Sandbag Lunges: Current Time: 03:25. Target: 02:52. Potential Improvement: 00:33 (10% focus).
- Training Strategy: Incorporate sandbag carries and lunges into your workouts. Focus on unilateral movements to build strength and stability.
- Form Correction: Ensure your knees don’t extend past your toes during lunges and keep your back straight—don’t look like a pretzel!
Farmers Carry: Current Time: 01:54. Target: 01:26. Potential Improvement: 00:28 (9% focus).
- Training Strategy: Introduce heavier weights during carries and increase the distance. Try 3 sets of 40 meters to build strength and endurance.
- Form Correction: Keep your shoulders back and engage your core. You’re not a lumberjack carrying logs; you’re a Hyrox athlete on a mission!
Ski Erg: Current Time: 04:15. Target: 03:52. Potential Improvement: 00:23 (7% focus).
- Training Strategy: Focus on interval training with the Ski Erg for 30 seconds on, 30 seconds off. Aim for 6-8 rounds to build explosive power.
- Form Correction: Use your legs in the pull; it’s not just about upper body strength. It’s a full-body workout—get your whole body involved!
Sled Push: Current Time: 01:52. Target: 01:34. Potential Improvement: 00:18 (5% focus).
- Training Strategy: Increase your sled push sessions and work on explosiveness. Short, powerful pushes over 20 meters will help improve speed.
- Form Correction: Maintain a low posture, keep your elbows bent, and push through your legs. You want to move the sled, not just look like you’re trying to push a truck!

Race Strategies:

Now, let’s talk race strategies for your next outing. Here are some actionable tactics to implement:

Pacing: Start strong but controlled. Don’t sprint out of the gate. Maintain a steady pace for the first running segment; aim for closer to your average pace.
Transition Efficiency: Practice transitions in training. Get used to quickly moving from one segment to the next. It’s like a dance—know your steps so you don’t trip over your feet!
Nutrition and Hydration: Keep your energy up with proper nutrition leading into the race. Carbs are your friends, and hydration will keep you feeling like a champ. If you’re not peeing clear, you’re not drinking enough!
Mindset: Stay mentally strong throughout the race. Visualize your success and repeat positive affirmations. Remember: “It’s not about who’s the fastest; it’s about who can endure.”
Support Each Other: In doubles, communicate with Oriane. Encourage each other, and don’t be afraid to push your limits together. Remember, teamwork makes the dream work! 💥

Conclusion:

Thomas and Oriane, you both have what it takes to elevate your Hyrox game, and I’m excited for what’s next! Your performance in Geneva was impressive, and with a focus on the areas identified, you’ll be able to improve significantly in your upcoming races.

Your next races are lined up perfectly for you to apply these strategies. The HYROX Turin on January 30, 2026, is your chance to showcase those improvements. Then you have the Welcome FIT HYROX St. Gallen on January 16, and the HYROX Nice on February 12. Mark those calendars and prepare to dominate! 🏆

Keep pushing, keep striving, and remember: “You are your only limit.” Now, let’s turn those weaknesses into strengths and have some fun while doing it! I’m here to support you every step of the way. Let’s make it happen! The Rox-Coach is with you! 💪

Thomas Gimenez, Thomas Gimenez, Tom Moreau, Tom Moreau vs Thomas Gimenez, Oriane Dietmeyer

Confronto percentile

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Differenza split per split

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