Overall Performance:

Noah and Alexandre, you both put up a solid performance at the Rome Hyrox competition! Finishing with an overall time of 01:05:25, you landed in the top 32% of 253 athletes and 23rd in your age group. That's pretty impressive, considering the level of competition. The splits indicate that you both have a hybrid profile, with strengths in certain areas but also some clear opportunities for improvement.

Now, let's dive into the nitty-gritty. Noah, your total running time was 34:59, which is 14 seconds faster than the average for your finish time. That's a great indicator that you have a solid running base, but it also suggests that you can push for more in your strength segments. On the other hand, Alexandre, your overall time shows significant improvement from previous races, particularly in the transitions and strength segments. Keep that momentum going!

However, pacing is crucial in Hyrox. Noah, your opening run was a bit too fast compared to the average, which likely cost you some energy in the latter stages. Alexandre, you started a little more conservatively, but there's room to optimize your running strategy. Remember, Hyrox is a marathon, not a sprint! You can't run a race on sprinting alone—unless you're Usain Bolt, but even he would be in trouble with those sled pushes! 🏃‍♂️💨

Segments & Race Analysis:

In analyzing the race segments, we see some standout performances and some areas that need a bit of polishing:

Running 1: Noah, you clocked in at 05:16, which is +01:11 compared to the average. This could indicate you went out too hard, which is something to be mindful of in future races.
Ski Erg: Both of you need to bolster your Ski Erg performance. Noah at 03:42 (30th percentile) and Alexandre at 04:30 (53rd percentile) show there’s room for improvement here.
Sled Push: Noah, your time of 02:26 puts you in the 83rd percentile, which is fantastic! Keep that strength training rolling. Alexandre, though, you could benefit from focused training here as well.
Sandbag Lunges: Both of you had slower-than-average times, particularly Noah at 03:31 (+00:12). This segment is key for overall leg strength and conditioning.
Roxzone: Noah, spending 05:10 in transition is a bit on the slower side (+00:02 compared to average). This means you either rested too long or struggled with your transitions. Let’s work on that! 💪

Segments to Improve:

Now, let’s break down the segments with the most potential for improvement:

Total Running Time:
- Current Time: 34:59
- Potential Improvement: 00:40 (from 34:59 to 34:19)
- Focus during Training: 29%
To improve your running time, you should implement interval training focused on speed and endurance. Include sprint intervals (e.g., 400m repeats) and longer tempo runs to build aerobic capacity. A great workout: 5x400m sprints with 2 minutes of rest in between, and a longer run at a comfortable pace afterward.
Sled Push:
- Current Time: 02:26
- Potential Improvement: 00:37 (from 02:26 to 01:49)
- Focus during Training: 27%
Strength training is key here. Focus on heavy squats, deadlifts, and sled pushes in your regular routine. Try to incorporate sled push sprints (short distances) to mimic race conditions. Remember, slow is smooth and smooth is fast—until you’re pushing a sled, then it’s just about the speed! 🏋️‍♂️
Sandbag Lunges:
- Current Time: 03:31
- Potential Improvement: 00:23 (from 03:31 to 03:08)
- Focus during Training: 17%
Focus on building leg strength with weighted lunges and step-ups. Incorporate agility drills that mimic the movement patterns of lunging while maintaining speed. A good drill is to perform walking lunges with a slight jump at the end to develop explosive power.
Sled Pull:
- Current Time: 03:55
- Potential Improvement: 00:18 (from 03:55 to 03:37)
- Focus during Training: 13%
For the sled pull, focus on your upper body strength. Incorporate exercises like rows and lat pull-downs to improve pulling power. Additionally, practice the sled pull with various weight increments to adjust to different conditions. You’ll be pulling like a champ in no time!

Race Strategies:

In terms of race strategy, both of you should consider the following:

Pacing Strategy: Start strong but controlled. Noah, focus on maintaining a consistent pace through the first two running segments. Alexandre, you can afford to pick up your pace a bit more from the get-go.
Transition Efficiency: Work on your transitions during training. Practice moving swiftly from one exercise to the next to minimize downtime. It’s all about that hustle! 🏃‍♂️💥
Mindset: Remember, Hyrox is as much a mental game as it is physical. Stay positive, and visualize your success. You’ve trained hard—now it’s time to trust that training!

Conclusion:

Noah and Alexandre, you have the potential to take your performances to the next level. Your improvements from the previous races already show your hard work is paying off. Keep pushing through the discomfort, because every rep and every second counts in Hyrox.

Looking forward, there are some exciting races on the horizon:

HYROX Verona: December 5-6, 2025
HYROX NICE: February 12, 2026

Use these upcoming races as motivation to fine-tune your training. Remember, “The only thing standing between you and your goal is the story you keep telling yourself.” So tell yourself you can do it—and then go and prove it! 💪

Let's keep those spirits high and the muscles working! Together, we’ll get you both to new heights in your Hyrox journey. You’ve got this! - The Rox-Coach

Noah Digonnet, Noah Digonnet, Mathieu Lisiahi, Mathieu Lisiahi vs Noah Digonnet, Alexandre Charles

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