Géhanne Bertrand Hyrox Result

Overall Performance:

Bertrand, you put in a solid effort at the 2024 Marseille Hyrox event! Finishing with an overall time of 01:38:02 places you in the top 84% of 1474 athletes, which is commendable. Your total running time of 00:46:49 is impressive—it's 01:13 faster than the average, showing that you've got the legs for this! 🏃‍♂️💨

However, your pacing in the first running segment (00:06:33) was a bit slower than average, which suggests you may have gone out a little too cautiously. That's like trying to warm up a cold engine; you gotta hit the gas! Your performance is leaning towards a runner profile, but there’s room to build strength, especially in your transitions and specific exercises. Those Roxzones aren’t going to close themselves, right?

Segments to Improve:

• Sandbag Lunges (00:07:19): This was your slowest segment and indicates a need for strength and conditioning. Focus on your form—keep your torso upright and engage your core. Try incorporating weighted lunges (front and back) into your routine. Start with 3 sets of 10-12 reps, gradually increasing the weight. Add in single-leg squats to build unilateral strength, as they can mimic the lunge movement.
• Burpees Broad Jump (00:06:42): Another segment that needs work. Burpees can be a killer if not performed efficiently. Focus on explosiveness. Consider breaking it down: practice the burpee jump without the push-up, then incorporate the push-up as your strength improves. Try doing 5 sets of 8-10 reps, focusing on speed and form. Also, add in some box jumps—they’ll help with the explosive aspect of your jumps.
• Roxzone (00:09:02): A slower transition time often indicates fatigue or inefficient movement patterns. Work on your overall fitness to reduce these transition times. Incorporate interval training in your routine, alternating between running and strength exercises to simulate race conditions. Consider doing 30 seconds of high-intensity work followed by 30 seconds of rest, and repeat this for 15-20 minutes.

Race Strategies:

• Pacing: Start strong but controlled! The first running segment should feel challenging but sustainable. Aim for a negative split strategy—if you can finish strong, you'll leave others in the dust.
• Transitions: Treat transitions like mini races. Practice moving quickly from one exercise to another, minimizing downtime. Picture yourself as a race car driver—quick pit stops are key!
• Energy Management: During the race, plan your energy expenditure. If you’re feeling fatigue during the burpees or lunges, use your breath to control your heart rate. Inhale through the nose, exhale through the mouth; it’s not just for yoga, it’s a lifesaver in Hyrox!

Conclusion:

Overall, Bertrand, you’ve got a strong foundation to build upon. Embrace the grind, because as David Goggins says, “You are not going to outwork me.” Keep pushing your limits, work on those weaker segments, and remember, every second counts. You’re already in the top 70% for your age group—imagine what you could achieve with just a little more focus on those key areas! 🏆

And remember, when the going gets tough, just think of those lunges as a way to get a little closer to that summer body. You got this! 💪

Keep grinding, and see you at the next race! This is Rox-Coach, signing off.