Baudic Edouard Hyrox Result

Overall Performance:

Edouard, congratulations on completing the 2024 Hyrox in Marseille! Finishing in the top 80% overall and 75% in your age group is no small feat. Your overall time of 01:35:19 shows promise, especially since your total running time of 00:43:10 is faster than the average. It appears you’re more of a runner than a strength athlete, and that’s a great base to build on! However, your pacing in the first run segment was a bit off, coming in 01:54 slower than average. Remember, it’s not a sprint; it’s a marathon! Or a Hyrox, in this case. Balancing your speed with endurance is key, and refining this will only enhance your performance. You have the potential to push harder in those running segments while also focusing on your strength exercises. 💪

Segments to Improve:

Now, let's dive into the segments where you can truly unlock your potential and turn weaknesses into strengths:

• Sandbag Lunges (00:06:58): This segment was a significant time sink. Focus on increasing your leg strength and stability.
  • Drills: Incorporate weighted lunges and step-ups into your training. Aim for 3 sets of 10-12 reps, gradually increasing weight.
  • Technique: Ensure your knee doesn’t extend beyond your toes during the lunge to avoid injury and maximize strength application.
  • Compromised Running: After heavy lunges, prioritize short, explosive runs to help adapt your legs to the transition.
• Burpees Broad Jump (00:06:47): This segment also needs work. Burpees can eat into your time if not executed efficiently.
  • Drills: Practice high-intensity interval training (HIIT) with burpees to improve your speed and explosiveness. Aim for 20 seconds of work followed by 10 seconds of rest for 8 rounds.
  • Technique: Focus on maintaining a steady rhythm. Break the movement into parts if needed – jump back, push-up, jump forward, and explode up.
• Wall Balls (00:07:59): Your wall ball performance suggests a need for both strength and endurance.
  • Drills: Incorporate wall ball shots into your strength workouts. Aim for 3 sets of 15-20 reps, focusing on explosive movement.
  • Technique: Ensure you're using your legs as well as your arms. A good squat will help you launch the ball higher and save energy.
• Sled Pull (00:06:02): A slower performance here indicates potential for improvement in both strength and technique.
  • Drills: Incorporate sled pulls into your training. Start with lighter weights, focusing on maintaining good posture and form while pulling.
  • Technique: Keep your core engaged and maintain a low center of gravity to use your legs effectively.
• Farmers Carry (00:02:45): While not the worst, there’s room for improvement here too.
  • Drills: Add farmers carry into your routine with increasing weights. Aim for 3 rounds of 30-50 meters.
  • Technique: Keep your shoulders back and engage your core to avoid dropping the weights and losing time.
• Ski Erg (00:04:56): Slightly slower than average; let’s work on that.
  • Drills: Incorporate the Ski Erg into your cardio sessions. Aim for 5 rounds of 1 minute at maximum effort with 1-minute rest.
  • Technique: Focus on driving with your legs while pulling with your arms. This will help with overall power and endurance.

Race Strategies:

Now, let's talk strategy. Here are some race strategies to implement in your next Hyrox:

• Pacing: Start strong but not too strong. Use the first run to gauge your energy levels and adjust your effort accordingly.
• Transitions: Work on your transition time (Roxzone). Focus on getting into and out of each station smoothly. Practice moving quickly between exercises during training.
• Breathing: Maintain a steady breathing pattern, especially during strength exercises. This will help increase your efficiency and endurance.
• Mindset: Stay positive. Remember Goggins’ words: “The only way you can hurt me is to tell me I can’t do it.” Keep pushing, keep grinding!

Conclusion:

Edouard, you’ve laid down a solid foundation, and the potential for improvement is massive! Embrace the grind, push through those tough workouts, and refine your technique. Remember, every second counts, and while you’re at it, why not make it a little fun? After all, Hyrox is just a fancy way of saying “let’s see how much we can sweat while having a good time!” Keep striving for greatness, and who knows? You might just find yourself at the top of that leaderboard next time. 🚀 Keep it up, and remember, I’m here to help you every step of the way! 💥

– The Rox-Coach