Leguy Alexandre Hyrox Result

Overall Performance:

Alexandre, first off, let me just say that you rocked the 2024 Marseille Hyrox event! Finishing with an overall time of 01:38:01 puts you in the top 82% out of 1504 athletes—very impressive! You clearly have a solid base of fitness, especially with a total running time of 00:45:31, which is 02:33 faster than average. This indicates that you have a runner’s profile, and that’s a strength you should leverage. However, the splits show that your pacing needs a little fine-tuning. You started off a bit too slow in your first running segment, which set the tone for the rest of your race. Remember, it’s not a leisurely jog in the park; it's a Hyrox! 🏃💥

Segments to Improve:

Now, let’s dive into the segments where you can pump up the performance:

• Sled Pull (00:07:03) - This segment was a bit of a drag. You lost 01:18 compared to the average. Focus on your form: keep your hips low and drive through your legs. Try incorporating these drills:
• Weighted sled drags (progressively increase weight)
• Resistance band pulls to strengthen your back and core
• Sandbag Lunges (00:07:01) - You were 00:57 slower here. Keep your core engaged and take long strides. Consider these exercises:
• Weighted lunges (both forward and backward)
• Sandbag carries to improve grip and core stability
• Wall Balls (00:08:28) - This segment could use some love, losing 00:38 compared to average. Focus on explosiveness:
• Increase your squat depth and throw intensity with a heavier ball
• Practice wall ball sets focusing on rhythm and breathing
• Sled Push (00:03:57) - You lost 00:39 here. Maintain a low body position and push with your legs. Here are some drills:
• Hill sprints with a sled to build functional strength
• Weighted push-ups to enhance upper body power for the push
• Ski Erg (00:05:07) - You were 00:29 slower than average. Focus on using your legs more. Implement these techniques:
• Interval training on the Ski Erg to build endurance
• Incorporate full-body movements like kettlebell swings to improve explosive power

Race Strategies:

Now that we have the segments covered, let’s talk strategies. Starting off, you need to find that sweet spot in pacing. A good rule of thumb is to aim for your average pace in the first two runs, then gradually increase intensity. Remember, it’s not a sprint to the finish—it's a Hyrox! Transition time (Roxzone) also plays a major role in your overall performance. If you're spending more than necessary between exercises, practice transitioning like you’re in a pit stop. Quick changes can save you precious seconds!

Conclusion:

Alexandre, you’ve got the heart of a lion and the legs of a gazelle—now it’s time to combine the two! The Hyrox journey is all about evolving. As David Goggins says, “You are your own hero.” So, take this feedback, hit the gym, and turn those weaknesses into strengths! Remember, every drop of sweat is just a step closer to your goal. And if things get tough, just think: at least you’re not doing burpees in the rain! 💪🏆 Keep pushing, and I can’t wait to see your progress at the next event.

I'm the Rox-Coach, and I believe in you! Let’s crush those goals together!