Bastian Matthieu Hyrox Result

Overall Performance:

Matthieu, first off, congratulations on crushing it in the 2024 Hong Kong Hyrox! Finishing 133rd overall out of 2712 athletes and ranking 20th in your age group is no small feat—talk about showing up and showing off! 💪 Your overall time of 01:15:13 is impressive, especially with a total running time that’s 57 seconds faster than the average. This tells me you’ve got a runner’s profile—your feet seem to be more at home on the track than, say, on a weightlifting platform.

However, your pacing strategy seems to have led to a slightly slower start in Running 1, which could have impacted your momentum. Remember, we want to find that sweet spot where you’re running fast enough to set the tone but not so fast that you burn out before you hit the heavy stuff. With a best lap of 00:04:31, it shows you have the potential to run even faster, especially if you get your pacing dialed in! It looks like you’re a hybrid athlete with a stronger lean toward running, but we definitely need to work on that strength to balance it out.

Segments to Improve:

Now, let’s break down the segments where you could turn the tide from “meh” to “magnificent.” Your weakest links were:

• Wall Balls: 00:06:02 (38 seconds slower than average)
• Sandbag Lunges: 00:04:51 (30 seconds slower than average)
• Sled Pull: 00:04:37 (25 seconds slower than average)
• Burpees Broad Jump: 00:04:33 (12 seconds slower than average)
• Roxzone: 00:05:13 (11 seconds faster than average)

1. Wall Balls: Your wall balls took longer than a Netflix binge-watching session! Focus on your technique—make sure you’re getting low in your squat and using your legs to drive the ball up. Try these drills:

• Wall Ball Drills: Practice 3 sets of 15 reps at a lighter weight, focusing on form.
• Plyometric Squats: 3 sets of 10 reps to build explosive power.
• Core Strengthening: Incorporate medicine ball slams and sit-ups to enhance your core, which is crucial for wall balls.

2. Sandbag Lunges: These lunges were a bit of a drag—let's lighten that up! Focus on keeping your torso upright and your front knee behind your toes. To improve:

• Weighted Lunges: Start with bodyweight, then progress to adding a sandbag. 3 sets of 10 per leg.
• Lunge Variations: Try reverse lunges and lateral lunges for overall leg strength.
• Mobility Work: Stretch and strengthen your hip flexors and quads to improve your range of motion.

3. Sled Pull: This one needs some serious TLC! It’s all about technique and strength here. Train for it by:

• Sled Pull Drills: Work on pulling a sled with lighter weights for longer distances. Aim for 4 sets of 20 meters.
• Resistance Band Training: Use bands for strength training to mimic the pulling motion.
• Core Engagement: Focus on engaging your core throughout the movement to stabilize your body.

4. Burpees Broad Jump: Burpees need to feel less like a punishment and more like a party! Ensure you’re jumping as far as you can while maintaining form. Here’s how to tackle them:

• Burpee Variations: Start with regular burpees and gradually add in the broad jump. Aim for 5 sets of 5 reps.
• Plyometric Training: Incorporate box jumps and tuck jumps to enhance explosiveness.
• Circuit Training: Combine burpees with other movements (like push-ups) to build endurance.

5. Roxzone: Your transition time is already above average, but we can always strive for more! Focus on improving your overall fitness to minimize downtime by:

• High-Intensity Interval Training (HIIT): This will boost your cardiovascular endurance and help you recover faster.
• Practice Transitions: Simulate the race day environment in training sessions, focusing on quick transitions.
• Strength and Conditioning: Build overall body strength because a strong athlete is a fast athlete!

Race Strategies:

During your next race, remember to pace yourself through the first running segment. Start at about 85% effort, keeping some in the tank for the rest of the race. Don’t forget to breathe—seriously, don’t turn it into a game of ‘who can hold their breath the longest!’ Hydrate well before you start, and consider a quick snack an hour before; think of it as gassing up your tank before hitting the road!

Also, visualize your transitions. Picture yourself flowing smoothly from one exercise to the next. The faster you can move in and out of those transitions, the more time you’ll save. And remember, it’s not just about finishing; it’s about finishing strong! 💥

Conclusion:

Matthieu, you’ve got a lot of potential just waiting to be unleashed! Remember, “The difference between a successful athlete and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” Keep pushing those limits! Your next race is an opportunity to show how hard you’ve been training, so let’s turn those weaknesses into strengths. Keep that sense of humor—after all, if you can laugh while burpeeing, you can do anything! 🏆

Now go out there, put in the work, and let’s make those segments look like a cakewalk next time! You’ve got this! - The Rox-Coach