Géhanne Bertrand Hyrox Result

Overall Performance:

Bertrand Géhanne's performance in the 2024 Bordeaux HYROX race demonstrates a commendable effort, placing him in the top 62% of all athletes and squarely in the middle of his age group. His total running time was slightly faster than average, indicating a strong running profile. However, the variation in his performance across different segments reveals room for improvement, particularly in exercises that require a combination of strength and endurance. Notably, his pacing appeared inconsistent, as evidenced by his faster than average running in some segments and significantly slower times in high-demand strength exercises like the Burpees Broad Jump and Sandbag Lunges. This suggests that while Bertrand has a solid foundation in running, his performance in strength-focused challenges could benefit from targeted enhancements.

Segments to Improve:

• Burpees Broad Jump: Bertrand's performance was notably slower in this segment. To improve, he should focus on plyometric exercises that enhance explosive power and agility, such as box jumps, squat jumps, and plyometric push-ups. Incorporating interval training that mimics the intense, short bursts of effort required for burpees can also be beneficial. Focusing on form—specifically, efficient movement to minimize energy expenditure during the jump and burpee phases—will be crucial.
• Sandbag Lunges: This segment, which requires both strength and stability, was another area of difficulty. Bertrand should include weighted lunges, Bulgarian split squats, and core strengthening exercises in his routine to improve balance and power. Emphasizing unilateral training can help address any imbalances and enhance overall performance in this exercise.
• Farmer's Carry: The slower time suggests that grip strength and endurance may be limiting factors. Grip strengthening exercises, such as dead hangs and farmer's walk with progressively heavier weights, can be beneficial. Additionally, incorporating functional movements that simulate the carry, such as kettlebell carries and weighted treadmill walks, can improve endurance and technique.

Race Strategies:

• Pacing: Bertrand should work on establishing a consistent pace that allows him to conserve energy for strength-demanding segments while taking advantage of his running ability. Interval training that combines running with strength exercises can help simulate race conditions and improve his ability to maintain a steady pace throughout the event.
• Transitions (Roxzone): With transitions slightly slower than average, focusing on reducing rest time and improving efficiency between exercises will be important. Practicing quick transitions in training, including setting up equipment in advance and using a timer to limit rest periods, can help reduce overall time spent in the Roxzone.
• Strength Endurance: Given the identified gaps in strength-focused segments, incorporating circuit training that combines cardiovascular exercises with strength training can improve Bertrand's ability to perform under fatigue. Tailored workouts that target the specific demands of the HYROX race, with an emphasis on exercises that mimic race day challenges, will be key.

Overall, by focusing on improving strength endurance, refining technique in specific challenge areas, and optimizing race day strategies, Bertrand Géhanne has a strong potential to enhance his performance in future HYROX events. Tailoring his training to address these specific needs, alongside his evident running strengths, will be crucial in achieving a more balanced and competitive profile.