Overall Performance:

Kherry, first off, a huge shoutout for pushing through the 2025 Geneva Hyrox competition! With an overall time of 01:10:03, you finished in the top 18% of 257 competitors, and 12th in your age group. That’s a testament to your hard work and dedication! 💪

Your pacing strategy is an important aspect to review. It seems you started strong but had a couple of segments where the pace dipped, particularly in the later stages of the race. This indicates that while you have a solid running background, there’s room to refine your endurance and strength for those grueling transitions. You have the profile of a strong runner, but the Hyrox demands a well-rounded fitness approach. So, let’s get you crushing those transitions and boosting your strength! 💥

Segments & Race Analysis:

Breaking down the segments, it’s clear that you’ve got some strengths, particularly in the running segments. Your total running time of 33:06 was significantly faster than the average, showing that you have a runner's edge. However, the sled push and wall balls were notably slower compared to the average, which is where the gaps appeared in your performance. Your pacing in the running segments also suggests that you might have started the race a bit too fast, which led to a dip in energy later on. Remember, racing is a marathon, not a sprint... unless you're sprinting, of course! 🏃‍♂️😄

Segments to Improve:

Wall Balls - Potential Improvement: 01:12 (From 06:07 to 04:55), Focus during training: 29%
Total Run - Potential Improvement: 00:46 (From 33:06 to 32:20), Focus during training: 18%
Sandbag Lunges - Potential Improvement: 00:42 (From 04:33 to 03:51), Focus during training: 17%
Sled Pull - Potential Improvement: 00:41 (From 05:06 to 04:25), Focus during training: 16%
Ski Erg - Potential Improvement: 00:19 (From 04:15 to 03:56), Focus during training: 7%
Rowing - Potential Improvement: 00:17 (From 04:30 to 04:13), Focus during training: 6%

Let’s dive deeper into these segments, shall we?

Wall Balls: You spent around 6:07 on wall balls, which is a substantial chunk of time. The goal is to bring this down to around 4:55. Focus on technique and breathing while performing them. Incorporate high-rep wall ball sessions into your routine—start with sets of 10-15 reps and build up. Consider also adding front squats to enhance leg strength and stability; they’re like wall balls without the wall… unless you want to throw them at a wall, which is just fine too!
Total Run: While you have a quick overall running time, we need to refine your pacing strategy. Work on interval training, mixing in sprints with longer runs, and practice maintaining a consistent pace throughout the race. Use your previous race splits to understand where you can conserve energy. A good rule of thumb is to hold back a bit in the early laps to ensure you have enough gas in the tank for the later segments.
Sandbag Lunges: You’re looking at a potential improvement of 42 seconds here. Practice your lunges with a sandbag to mimic race conditions. Incorporate lunges into your strength training regimen, and focus on your form to maximize efficiency. Try to keep that core tight and ensure your knees don’t go over your toes—think “lunge but don’t plunge!”
Sled Pull: You hit 5:06, which is a bit on the slower side. Increase your sled pull training frequency, focusing on explosive pulls. Use lighter weights for higher volume to build endurance in those muscles. A good tip? Use a resistance band during training to mimic the feeling of pulling at pace. Just don’t let it pull you back to the couch!
Ski Erg: A potential improvement of 19 seconds can be made here. Focus on your upper body strength and core stability. Add more pull-up variations and seated rows into your routine. Keep the rhythm controlled and strong, just like the rhythm of your heart after a good race!
Rowing: For rowing, aim to shave off 17 seconds. Work on your technique to ensure that every stroke counts. Practice interval rowing—30 seconds of all-out effort followed by 30 seconds of recovery. Think of it like sprinting to the finish line but without the finish line—just keep rowing until you hit the wall!

Race Strategies:

In the next races, consider these strategies:

Pacing Strategy: Start strong but ease into your pace. Monitor your heart rate to ensure you’re not burning out too early. Aim for a negative split where your second half is faster than the first.
Transitions: Focus on your Roxzone times. Practice quick transitions between exercises, maybe even set up a mini-Hyrox in your gym. The quicker the transition, the better your overall time! It’s like a dance party where you can’t afford to miss a beat!
Focus on Weaknesses: Dedicate specific training sessions to your noted weaknesses. Remember, every time you work on your weakest link, you’re building a chain of strength!
Nutrition and Hydration: Fuel your body adequately before the race, and hydrate well during training. A well-fueled athlete is a well-performing athlete. Don’t skip on that pre-race meal—it’s not just for show!

Conclusion:

Kherry, you’ve got the potential to make significant gains before your next races. With a solid strategy in place, focusing on your weaknesses, and refining your transitions, you’ll be set to crush your next competition. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” – Unknown.

Looking ahead, mark your calendar for the upcoming races:

HYROX Turin on January 30, 2026, in Torino, Italy
Well Come FIT HYROX ST_GALLEN on January 16, 2026, in St. Gallen, Switzerland
HYROX NICE on February 12, 2026, in Nice, France

Let’s keep the momentum going and get you primed for these events. Train hard, stay focused, and remember to enjoy the process. Because in the end, it’s not just about the finish line; it’s about the journey there. 🏆

Keep pushing your limits, Kherry! You’ve got this! The Rox-Coach is here to support you every step of the way! 💪

Kherry Oumeddour vs Kherry Oumeddour, Kherry Oumeddour, Héléna Gandini, Héléna Gandini

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