Laval Mathieu Hyrox Result

Overall Performance:

Mathieu, you put in a commendable effort at the 2024 Hyrox in Marseille! Finishing with an overall time of 01:35:51 places you in the top 79% overall and the top 83% in your age group. That’s a solid performance! Your total running time of 00:41:58 shows that you have a strong running profile, being 05:01 faster than the average. However, your opening running segment (Running 1) suggests you might have started a bit slower than intended, potentially holding back your momentum. This is crucial in a race like Hyrox, where every second counts. With a best running lap of 00:04:22, it’s clear you can push the pace when needed!

Overall, you're leaning more towards the 'runner' profile, but don’t let that fool you into neglecting strength work. Hyrox demands a balance, and while you excelled in running, there are key areas in strength segments where improvement can significantly enhance your performance.

Segments to Improve:

Now, let’s dive into the segments that need a little TLC:

• Wall Balls (00:09:54) - 90th Percentile Rank: This is a major area where time slipped away! To improve, focus on your squat depth and the explosive movement required to lift the ball effectively. Incorporate drills like "Wall Ball Shots" with increasing weights. Aim for sets of 15-20 with a target height that challenges you, while ensuring your form stays solid. Practice your transitions to the next exercise as well to cut down on wasted time.
• Burpees Broad Jump (00:08:29) - 92nd Percentile Rank: Burpees can be a fitness athlete's nemesis! To speed this up, work on your rhythm and explosiveness. Try "Burpee Box Jumps" in your training sessions—do a burpee, then jump onto a box. This will help you build the explosive power needed for quick transitions. Additionally, focus on maintaining a low center of gravity during the burpee to keep your jumps efficient.
• Sandbag Lunges (00:07:13) - 88th Percentile Rank: Lunges can feel like a love-hate relationship, but they are vital! To improve, prioritize strength training with heavier sandbags. Perform weighted lunges in a controlled manner, ensuring your knee doesn't extend past your toes. Incorporate "Walking Lunges" with a twist to engage your core and improve stability.

Each of these segments is crucial not just for their individual times, but also for how they impact your overall performance and fatigue levels. Consider doing a 'strength day' where you focus on these segments specifically, ensuring you’re not compromising your run times later in the race.

Race Strategies:

Here are some game-changing strategies for your next race:

• Pacing: Aim to find a more consistent pacing strategy, especially in the opening running segment. Start strong but controlled; don’t let the excitement of the race push you to go too fast too early. Aim for negative splits on your runs, where your second lap is faster than the first.
• Transition Efficiency: The Roxzone time of 00:08:00 shows room for improvement. Practice transitioning between stations in your training. Set up mock races where you focus solely on efficient transitions—grab a drink, change gear, and get back on the track, all while timing yourself.
• Mindset: Remember, as David Goggins says, “You’re not going to die because you’re uncomfortable.” Embrace that discomfort during tough segments, knowing that each struggle is a step closer to your goals. Keep reminding yourself of your strength as a runner and use that to power through the strength segments.

Conclusion:

Mathieu, you’ve got the heart of a lion and the legs of a gazelle! With focused training on those segments that held you back, you’ll transform weaknesses into strengths. Keep pushing your limits, and remember: “Success is not owned, it’s leased. And rent is due every day.” 💪

Let’s get back to work and tackle those weaknesses head-on! You got this! And just remember, if you ever feel like giving up during a workout, just think of the burpees… they won’t do themselves! 🏆

Stay strong, stay focused, and let’s crush the next race!

The Rox-Coach