Bordas Julien Hyrox Result

Overall Performance:

Hey Julien! First off, hats off to you for finishing 446th overall and placing in the top 16% out of 2,712 athletes! That’s no small feat. With a time of 01:30:25, you’ve clearly put in some serious work. Your total running time of 00:41:29 puts you at a solid advantage over the average, which means you’ve got the speed game down. 🏃‍♂️💨

However, looking at your splits, I noticed a few areas where you might have hit the gas a bit too early or just weren’t quite hitting the mark. For instance, your first running lap was 12 seconds slower than average, which might suggest you came out a bit too fast or just didn’t find your groove right away. It seems like you have a runner’s profile, but we need to balance that with some serious strength work to tackle those tougher segments. You want to be like a well-tuned engine—fast, but able to handle the heavy lifting!

Segments to Improve:

• Wall Balls: 00:08:28 (1:29 slower than average)

Let’s face it, wall balls can feel like doing a squat while being pelted with a medicine ball. To improve this segment, focus on your squat depth and explosive power. Try incorporating the following:

• Drills: Perform wall ball sets focusing on form—aim for 3 sets of 15-20 reps. Concentrate on hitting your target consistently!
• Strength Training: Add squats and thrusters to your routine. Aim for 3 sets of 10 reps at a challenging weight.
• Technique: Work on your breathing—exhale on the throw and inhale on the squat.
• Burpees Broad Jump: 00:06:44 (0:58 slower than average)

Burpees are like the broccoli of fitness—everyone knows they’re good for you, but they can be a tough chew. To improve this, consider these:

• Technique Refinement: Focus on a fluid motion. Break down the burpee—make sure your push-up form is solid and your jump is powerful.
• Drills: Do sets of 10 burpees followed by broad jumps. This combo helps you transition better.
• Endurance Work: Incorporate EMOM (Every Minute on the Minute) workouts with burpees for 10 minutes to build stamina and speed.
• Farmers Carry: 00:03:42 (1:24 slower than average)

Farmers carry should be a walk in the park, but it looks like you were carrying the weight of the world! Here's how to make this segment shine:

• Strength Building: Include heavy carries in your training, progressively increasing the weight. Aim for 3 sets of 40-50 meters.
• Grip Strength: Incorporate dead hangs from a pull-up bar into your routine to build grip strength.
• Form Check: Keep your core tight and your shoulders engaged; avoid leaning too far forward.
• Sled Pull: 00:06:01 (0:47 slower than average)

Ah, the sled pull—the ultimate test of grit! To turn this around:

• Technique: Focus on your body positioning. Stay low and drive with your legs rather than your back.
• Strength Training: Add sled pulls and heavy rows to your routine. Aim for 4-5 sets of 20 meters.
• Explosive Power: Integrate power cleans to build the explosive strength needed for the pull.
• Roxzone: 00:07:09 (0:16 faster than average)

While your roxzone time was faster than average, we can still shave off some precious seconds. Consider these:

• Transition Drills: Practice your transitions between exercises. Set up a mini-course and time yourself.
• Overall Fitness: Incorporate more high-intensity interval training (HIIT) to improve your overall fitness and recovery speed between segments.

Race Strategies:

• Pacing: Start conservatively! Focus on maintaining a steady pace in your first run. You want to be able to kick it up a notch later in the race.
• Transitions: Make them seamless. Visualize your movements before the race, and practice your transitions in training.
• Stay Hydrated: It’s easy to forget to hydrate. Keep a bottle with you, and plan to drink at intervals during the race.

Conclusion:

Julien, you’ve got the makings of a Hyrox champ, no doubt! Your running prowess is evident, and with some focused strength training, you’ll crush those segments that currently hold you back. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” Keep pushing, keep striving, and don’t forget to enjoy the ride! 💪💥

Let's turn those weaknesses into strengths! And remember, the only bad workout is the one you didn't do. Now go out there and make it happen! You got this! - The Rox-Coach