Dossetto Kévin Hyrox Result

Overall Performance:

Kévin, you put on a solid show at the 2024 Marseille Hyrox event! Finishing with an overall time of 01:45:33 places you in the top 89% of competitors, which is no small feat. Your total running time of 00:50:58 is impressive—you're clearly more of a runner than a weightlifter, being 31 seconds faster than average. However, your pacing early in the race could use some tuning. Starting with a running split of 00:07:33 was a bit slow (2:17 slower than average), which likely set a tone for the rest of your performance. Your ability to pick up the pace in later laps shows that you can run faster; let's harness that energy from the start! 💪

Overall, you're a hybrid athlete with a stronger emphasis on running. However, to truly thrive in Hyrox, you'll need to beef up in the strength department. Remember, it's not just about how fast you can run; it’s about how fast you can run after you've crushed those sleds and burpees!

Segments to Improve:

• Burpees Broad Jump (00:09:20): This segment needs your attention as it was 2:17 slower than average. Focus on explosive power and endurance here. Try incorporating:
  • Burpee Box Jumps: Start with a burpee, then jump onto a box or platform. This builds power and speed.
  • Jump Squats: Add these to your routine to develop explosive lower body strength.
  • Plyometric Drills: Incorporate lateral bounds and depth jumps to improve your explosiveness and coordination.
• Sandbag Lunges (00:07:08): At 31 seconds slower than average, we can definitely shave some time here. Focus on:
  • Weighted Lunges: Use a barbell or dumbbells to enhance your strength. Aim for 3 sets of 10-12 reps.
  • Dynamic Lunges: Incorporate forward, backward, and lateral lunges to build stability and strength.
  • Core Work: A strong core is essential for stabilizing during lunges. Planks and rotational exercises will help!
• Total Running Time (00:50:58): While your running time is strong, the slower start impacted your overall performance. Work on:
  • Interval Training: Short, high-intensity runs followed by recovery periods can improve both speed and endurance.
  • Tempo Runs: Add these to your training to develop your lactate threshold, allowing you to maintain a faster pace longer.
  • Negative Splits: Practice running the second half of your training runs faster than the first to mimic race conditions.

Race Strategies:

• Start Strong, Finish Stronger: Ensure you’re pacing yourself correctly. You should aim to start with a moderate pace and gradually increase your intensity as you get into the race.
• Transition Time: Focus on minimizing your time in the roxzone. Practice quick transitions in your training sessions. Set a timer and challenge yourself to beat your previous times. Remember, speed is key here!
• Stay Mentally Tough: Use visualization techniques before the race to mentally prepare for tough segments. As Goggins says, "You have to be willing to go to war with yourself." Get in that zone! 🏆

Conclusion:

Kévin, you’ve got the heart of a lion and the legs of a gazelle! You’re already a strong competitor; now it’s time to sharpen those skills and turn your weaknesses into strengths. Remember, every champion was once a contender that refused to give up. Keep pushing, keep grinding, and never forget, “The only way to get better is to train harder!” 💥 Now get out there and crush your next race! You've got this! - The Rox-Coach