Desgrouas Romain Hyrox Result

Overall Performance:

Romain, you put in a solid performance at the 2024 Marseille Hyrox, finishing with a time of 01:22:19. Let’s break it down: your total running time of 37:58 is impressive, coming in 03:14 faster than average. That shows you’ve got a runner’s profile, and you can definitely leverage that speed! However, your pacing in the first running segment was a bit off—01:41 slower than average—which suggests you might have come out too fast or just needed to find your rhythm. Remember, it’s not a sprint; it’s a tough endurance test!💥

In terms of strength, your weaker segments—like the sled push and the sandbag lunges—need some attention. You’re currently sitting in the top 49% overall and top 55% in your age group, which shows you’ve got the potential to climb higher if you address these areas. Let’s dig into those segments and turn those weaknesses into strengths!

Segments to Improve:

• Sled Push (00:03:21): Your sled push is a critical area for improvement, being 00:34 slower than average. To enhance this, incorporate heavy sled pushes into your routine. Focus on low-rep, high-weight sets. Aim for 4-6 sets of 20-30 meters, resting adequately between sets to maintain power. Additionally, practice explosive starts—get that sled moving fast from a standstill. Remember, the sled doesn’t push itself, and neither will your excuses!
• Sled Pull (00:05:06): Similar to the push, this is another strength component where you lost time. Incorporate rope sled pulls and focus on maintaining a steady pace while engaging your core. Start with shorter distances, around 20-30 meters, and gradually increase as you build strength. Aim for 3-5 sets, working on both speed and form—keep your back straight and pull from your hips.
• Sandbag Lunges (00:05:09): This segment was 00:18 slower than average. To improve here, focus on your lunge technique; ensure you’re stepping deep enough to engage your glutes and quads. Practice weighted lunges and try to integrate them into your leg day. Perform 3 sets of 8-10 lunges per leg with increasing weight. This will not only help with strength but also with your overall endurance.
• Burpees Broad Jump (00:05:05): You were just shy of average here, which indicates room for improvement. Incorporate burpee variations into your HIIT workouts. Focus on explosive jumps and try to minimize your rest time between rounds. A great drill is to do a set of 10 burpees followed by 5 broad jumps, repeating this for a total of 3-5 rounds.
• Wall Balls (00:06:06): With only 00:05 faster than average, this segment can be fine-tuned. Ensure you’re using proper technique—squat low, keep your core tight, and aim for consistent height on your throws. Practice doing wall balls in a fatigue state right after running to simulate race conditions. Aim for 3 sets of 15-20 reps, focusing on form and consistency.

Race Strategies:

• Pacing: Start your first run segment more conservatively. Your body needs to warm up, and going out too fast can lead to fatigue later in the race. Aim for a pace that feels comfortable and sustainable.
• Transition Efficiency: Your roxzone time of 00:08:34 is 02:11 slower than average. Improve your transitions by practicing quick changes between exercises during training. Set a timer and aim to reduce your transition time each week. It’s all about moving with purpose—don’t let your feet get stuck in quicksand!
• Strength-Endurance Training: Incorporate circuit training that mixes strength and running, simulating race conditions. For example, alternate between 400-meter runs and strength exercises like kettlebell swings or dumbbell snatches. This will help you maintain your running speed while building strength endurance.

Conclusion:

Romain, you’ve got the foundation to be a strong contender in Hyrox. With a little focus on your weaker segments and refining your pacing strategy, you can definitely push into the top ranks. Remember, “The only way to achieve the impossible is to believe it is possible.” 💪 Keep grinding, stay consistent, and embrace the discomfort—progress is just around the corner! And hey, if we ever need to push a sled, I’ll be your biggest cheerleader! 😉

Time to unleash your inner beast! Let’s get to work, Romain. You've got this! I’m Rox-Coach, and I’m here to help you maximize your potential!