Cuennet Gaël Hyrox Result

Overall Performance

Gaël Cuennet delivered a commendable performance at the 2024 Milan HYROX event, securing an overall rank of 452 out of 1371 athletes and placing in the top 32%. In his age group (30-34), he ranked 135th, placing him in the top 39%. His overall completion time was 01:23:24. While his overall race time reflects a solid performance, a closer look at his splits reveals some key areas for improvement, particularly in the running segments and the Roxzone transitions.

The total running time of 00:44:46 was 02:39 slower than the average, suggesting that running is an area with room for significant improvement. Additionally, the first running segment (Running 1) indicates that Gaël might have started too slowly compared to the average, affecting his pacing strategy. His strong performance in strength-based exercises such as the Sled Push and Wall Balls highlights his strength-oriented profile. Therefore, to balance his overall performance, enhancing running capabilities should be prioritized.

Segments to Improve

• Total Running Time: Given the slower total running time, focus on improving running efficiency and speed. Implement interval training, such as 400m repeats at a pace faster than race pace, to improve cardiovascular endurance and running speed. Incorporate tempo runs of 20-30 minutes at a steady pace to build stamina.
• Roxzone Transitions: With a Roxzone time 00:25 slower than average, work on transition efficiency. Practice quick transitions in training by simulating race conditions. Set up a mini-course that includes transitioning between different exercises and running, focusing on minimizing time spent in transitions.
• Burpees Broad Jump: This segment was 00:10 slower than average, pointing to a need for improved explosive strength and endurance. Incorporate plyometric exercises such as box jumps and burpee variations. Focus on maintaining form during fatigue by doing these exercises in a fatigued state during workouts.
• Sled Pull: The sled pull was only slightly slower than average. However, with a potential for improvement, incorporate resistance training focusing on the upper body and core strength. Exercises like bent-over rows and sled pulls with varying weights during practice sessions can improve performance.

Race Strategies

• Pacing Strategy: Start the race at a moderate pace, ensuring not to expend too much energy early. Maintain a consistent pace during the initial running segments, progressively increasing speed in the latter stages to improve the total running time.
• Transition Management: During training, simulate race scenarios to practice efficient transitions. Focus on minimizing time in the Roxzone by pre-planning the transition sequence and rehearsing it multiple times.
• Compromised Running: Implement compromised running training, where you perform a strength exercise followed by a run. This will help adapt the body to running efficiently after performing high-intensity exercises, such as the Burpees Broad Jump.