Alexis Bernier Hyrox Result

Overall Performance

Alexis, first off, let's take a moment to appreciate your performance at the 2025 Berlin Hyrox event! Finishing in 12th overall out of 235 athletes and 8th in your age group (30-34) is a remarkable achievement, placing you in the top 5% and top 12%, respectively. Your overall time of 56:53 reflects a solid effort, especially when considering the intensity of the competition. You’ve shown that you’re a fierce competitor, and your total running time of 25:51 is significantly faster than average by 2:37!

Now, let’s break down your pacing. You started strong with a best running lap of 02:40, but it seems that you might have gone a tad too fast in the early rounds. You held a solid pace, but your running segments later on indicate that the early push took its toll. Given your total running time, it’s clear you're more of a runner, but there’s still room to enhance your strength for better performance in the strength segments.

Reflecting on your previous races, it's evident that you’ve made improvements across the board, particularly in your running segments. This is a testament to your hard work and dedication. Now, let’s leverage those strengths and focus on the areas that need a little more love!

Segments & Race Analysis

Let's dive into the nitty-gritty of your race segments. You had some standout moments, but also some segments that could use a little extra push. Here’s how you stacked up:

• Running 1: You crushed it at 02:40, which is 28 seconds faster than the average. This is a killer start, but it set a fast tone for the rest of the race.
• Ski Erg: You clocked in at 03:53, which is slightly above average. Focus on refining your technique here to bring that time down.
• Sled Push: At 02:26, you're close to average but there’s still room for improvement. Let’s work on that power output!
• Sandbag Lunges: A bit slower at 03:28, this segment is ripe for improvement. We’ll dive deeper into this below.
• Roxzone: You spent 05:25 in transition, which is significantly longer than the average. This means we need to tighten up your transitions and overall fitness.

Overall, your segments indicate a strong runner profile, but the strength-based segments and transitions are where you can gain some serious time. With some focused training, we’ll turn those segments into your strengths!

Segments to Improve

Now, let’s hone in on the segments where you can make the most impact:

• Burpees Broad Jump (BBJ):
  • Current Time: 02:53
  • Potential Improvement: 00:23 (aiming for 02:30)
  • Focus during training: 28%

  To improve your BBJ, focus on explosive strength and plyometric drills. Incorporate box jumps, broad jumps, and burpee variations into your weekly routine. Aim for 3 sets of 10 reps of each with a 1-minute rest in between. Also, consider practicing the transition from burpees to jumps to improve flow and reduce wasted movement.

• Sandbag Lunges:
  • Current Time: 03:28
  • Potential Improvement: 00:21 (aiming for 03:07)
  • Focus during training: 25%

  To enhance your sandbag lunges, incorporate lunging variations into your leg day. Try weighted lunges, reverse lunges, and walking lunges with a heavy load. Aim for 4 sets of 10-12 reps on each leg. Additionally, focus on maintaining a strong core and proper form to prevent fatigue during the race.

• Sled Push:
  • Current Time: 02:26
  • Potential Improvement: 00:17 (aiming for 02:09)
  • Focus during training: 20%

  For sled pushes, work on your leg strength and pushing technique. Incorporate heavy sled pushes into your routine at least once a week. Aim for 4 sets of 20-30 meters, focusing on a low and powerful stance. Pair sled pushes with sprint intervals for added fatigue to simulate race conditions.

Race Strategies

During your next race, let’s implement some tactical strategies to maximize your performance:

• Pacing: Start strong but don’t go all out. Find a rhythm that allows you to maintain speed without burning out early. Consider using a metronome to keep a steady pace early in the race.
• Transitions: Practice your transitions in training. Aim to minimize downtime between exercises. A smooth transition can save precious seconds!
• Hydration and Nutrition: Stay hydrated before and during the race. A well-fueled body performs better. Experiment with hydration strategies in your training to find what works best for you.
• Mindset: Keep a positive mindset throughout the race. When the going gets tough, remind yourself of your training and the work you’ve put in. As David Goggins says, “Stay hard!”

Conclusion

Alexis, your performance in Berlin is a testament to your hard work and dedication. Keep pushing those limits! Moving forward, focus on the segments outlined above and incorporate the suggested strategies into your training. Your next races will benefit greatly from this targeted approach. As you gear up for your next Hyrox challenge, remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” 💪

Your next goal is within reach, and with these adjustments, you’ll be able to smash it! Keep that fire burning, and let’s turn those weaknesses into strengths. You’ve got this! 💥 Remember, I’m here as your Rox-Coach, ready to help you supercharge your performance. Let’s make it happen!