Smet Nicolas Hyrox Result

Overall Performance:

Nicolas, you crushed it out there in Marseille! Finishing with a time of 01:24:52 puts you solidly in the top 57% overall and top 50% in your age group. Let’s take a moment to appreciate that. You’ve got the heart and the grit of a true competitor. Your total running time of 00:40:25 shows you’re more of a runner than a weightlifter, outperforming the average by a good 1:58! That’s impressive.

However, we did see some pacing inconsistencies in your initial running segment. Starting Running 1 a bit slower (by 1:38) likely cost you some momentum. Remember, every second counts, and with that first lap, you want to ignite the engine, not let it warm up! Your best running lap was 00:04:29, so we know you’ve got speed in you; it’s all about harnessing that energy effectively throughout the race.

Now, let’s address the elephant in the room: the strength segments. You’ve got some golden opportunities here to turn those weaknesses into new strengths. Get ready to dig deep and embrace the grind! 😤

Segments to Improve:

Here’s where we can really sharpen your performance:

• Sled Pull: 00:06:47 (1:55 slower than average)

This segment is critical for overall strength and endurance. Let’s focus on building up your pulling power. Consider incorporating the following:

• Heavy sled pulls: Start with lighter weights and gradually increase. Focus on maintaining good posture; keep your back straight and engage your core. Aim for 3 sets of 20-30 meters, resting as needed.
• Resistance band pulls: Attach bands to a stable point and practice pulling movements. This will help you strengthen your lats and back. Aim for 3 sets of 10-15 reps.
• Burpees Broad Jump: 00:05:59 (0:44 slower than average)

Burpees can be a love-hate relationship, but let’s make them your best friend. To improve:

• Interval burpee workouts: Set up a timer for 30 seconds of burpees followed by 30 seconds of rest. Repeat for 5 rounds. This will ramp up your conditioning and help with explosiveness.
• Broad jump practice: Incorporate broad jumps into your warm-ups. Focus on landing softly and using your arms to drive forward. Aim for 3 sets of 5 jumps.
• Sled Push: 00:03:15 (0:23 slower than average)

To push more weight, let’s work on your leg drive and power:

• Weighted sled pushes: Work with a sled at about 50-70% of your body weight. Focus on keeping your hips low and driving through your legs. Perform 5-8 pushes for 20 meters, resting as needed.
• Leg press and squat variations: Incorporate these into your strength training. Aim for 3 sets of 8-10 reps with heavy weights.
• Farmers Carry: 00:02:28 (0:18 slower than average)

This exercise is great for grip strength and overall stability. Let’s enhance this segment:

• Farmers walks: Use heavy dumbbells or kettlebells, walking for distance. Aim for 3 sets of 20-30 meters.
• Plate pinches: Hold weight plates together with one hand and walk for distance. This will build grip strength. Aim for 3 sets of 20-30 meters.

Race Strategies:

Now that we’ve identified the key areas to work on, let’s talk strategy for your next race:

• Pacing: Start strong but controlled. Don’t let the adrenaline take over. Aim to hit your target lap times right out of the gate.
• Transition Time: Use the roxzone wisely. Practice quick transitions in your training. Get in the habit of mentally preparing for the next segment while you’re finishing the current one.
• Breathing Techniques: Focus on controlled breathing during the strength segments. It’ll help keep your heart rate down and maintain endurance.

Conclusion:

Nicolas, you’ve got the potential to climb even higher on that leaderboard. Remember, “The only way to get better is to push your limits!” (Goggins style). Embrace the discomfort and transform those weaknesses into your new power. It’s not just about strength or speed; it’s about the relentless pursuit of improvement. 💪

And hey, if you ever feel like quitting, just remember: “The only bad workout is the one that didn’t happen.” Keep grinding, stay focused, and you’ll see those improvements in no time. Let’s go get that podium! 🏆

This is The Rox-Coach, signing off and ready to help you unleash your inner beast! 💥