Pelade Alexandre Hyrox Result

Overall Performance:

Alexandre, first off, major props for finishing in the top 30% of over 1500 athletes in the 2024 Madrid Hyrox. That’s a solid achievement that not everyone can claim! Your overall time of 01:24:20 is impressive, especially with a total running time that’s 00:13 faster than average. You're clearly more of a runner, as your total running time indicates you’re quick on your feet! However, your pacing during the race was a bit of a rollercoaster. Starting off with a slower first run (00:05:58) that was 01:25 slower than average might have thrown your rhythm off. You definitely have the potential to capitalize on your running strength, but your segments show that there’s room for improvement in the strength-based exercises. It’s like being a Ferrari at a tug-of-war competition—great speed but could use a bit more muscle! 💪

Segments to Improve:

Based on your performance, let’s dive into the segments where you can really crank up the intensity:

• Roxzone (00:09:26) - This was a significant area of opportunity, as it was 02:49 slower than average, placing you in the 97th percentile. This indicates that you spent a lot of time transitioning. To improve here, focus on your overall fitness and practice transitioning between exercises. Try setting specific transition drills during your training sessions, practicing moving quickly between exercises while keeping your heart rate up. You could also implement interval workouts that mimic race conditions to get used to the pressure of fast transitions.
• Sled Push (00:03:32) - This segment was 00:40 slower than average (85th percentile). To improve your sled push, incorporate heavy sled drags into your weekly routine. Focus on building leg strength with squats and deadlifts, and practice pushing a sled with lighter loads over longer distances to build endurance. The key here is to find a rhythm—think of it like pushing your way through a crowded café on a Sunday morning!
• Sled Pull (00:05:04) - Finishing 00:14 slower than average (62nd percentile), this exercise also needs some love. Try incorporating more pulling exercises into your regimen, such as rows and lat pulldowns. Also, practice sled pulls with a focus on maintaining a strong core and proper form to ensure you’re not just yanking it along but really pulling with purpose. Remember, it's not just about the muscles—it's about the technique!
• Farmers Carry (00:02:30) - Here, you were 00:21 slower than average (82nd percentile). To up your Farmers Carry game, focus on grip strength by incorporating exercises like farmer’s walks with heavier weights, along with deadlifts to build overall strength. It’s like carrying your groceries in one trip—nobody wants to look weak when they could be the champion of the bag carry! 🏆

Race Strategies:

As you gear up for your next race, consider implementing these strategies:

• Controlled Pacing: Start your runs at a slightly more controlled pace, especially in your first segment. It’s easy to get caught up in the excitement, but remember, slow and steady wins the race (or at least keeps you from burning out before the finish line!).
• Transition Practice: Incorporate specific transition drills into your training. Set up a mini-course where you can practice moving from one exercise to another with as little downtime as possible. Think of it as a mini obstacle course where every second counts—like a game show but way sweatier!
• Strength-Endurance Combo: Consider alternating your running days with strength training. This will help build the endurance needed to maintain strength during the race. Try to simulate race conditions in your workouts to prepare your body for the demands of the event.

Conclusion:

Alexandre, you’re definitely on the right track! With your natural running ability and a bit of focused work on your strength segments, you can absolutely crush your next Hyrox race. Remember, “Success is not the result of spontaneous combustion. You must set yourself on fire.” Keep that fire burning, work on those areas of improvement, and you’ll be unstoppable! And hey, if you ever feel like you’re dragging, just remember: every step is a step closer to greatness, and no one ever said becoming a Hyrox champion was easy. Now, let’s hit the gym and get to work! 💥

- The Rox-Coach