Ancelin Bérenger Hyrox Result

Overall Performance

Bérenger Ancelin had a solid performance in the 2023 Paris Hyrox race, finishing with an overall rank of 640 out of 1029 athletes, placing him in the top 62% of participants. In his age group (40-44), he ranked 80th out of 138 athletes, putting him in the top 57%. His overall time was 01:49:45, with a total running time of 00:00:00, which was 50:38 faster than the average.

Based on his splits analysis, Bérenger performed exceptionally well in the running segments, with his best running lap time being 00:04:30, 00:39 faster than the average. He also performed above average in the Ski Erg segment, with a time of 00:04:30, 00:13 faster than average. However, he struggled in several other segments, including Running 2, Sled Push, Running 3, Sled Pull, Running 4, Burpees Broad Jump, Running 5, Running 6, Sandbag Lunges, Running 7, and Running 8.

Segments to Improve

1. Roxzone: Bérenger spent 00:10:37 in the Roxzone, which was 00:43 slower than the average. To improve this segment, Bérenger should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his overall fitness levels. Additionally, practicing quick transitions between exercises during training sessions can help him minimize the time spent in the Roxzone during races.

2. Running 8: Bérenger's time for Running 8 was 00:08:55, which was 00:41 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his running endurance and speed. Incorporating interval runs, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, strength training exercises such as squats, lunges, and calf raises can help improve his leg strength and endurance.

3. Running 5: Bérenger's time for Running 5 was 00:07:31, which was 00:39 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his running endurance and speed. Incorporating longer distance runs, such as steady-state runs and long runs, into his training routine can help improve his endurance. Interval training, such as fartlek runs or track intervals, can help improve his speed.

4. Sled Push: Bérenger's time for the Sled Push was 00:04:44, which was 00:36 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his strength and power. Incorporating exercises such as squats, deadlifts, and sled pushes into his training routine can help improve his lower body strength and power. Additionally, practicing proper technique, such as driving through the legs and keeping a low center of gravity, can help improve efficiency during the sled push.

5. Running 6: Bérenger's time for Running 6 was 00:07:02, which was 00:22 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his running endurance and speed. Incorporating interval runs, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, incorporating strength training exercises such as lunges, step-ups, and hamstring curls can help improve his leg strength and endurance.

6. Running 3: Bérenger's time for Running 3 was 00:07:01, which was 00:21 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his running endurance and speed. Incorporating longer distance runs, such as steady-state runs and long runs, into his training routine can help improve his endurance. Interval training, such as fartlek runs or track intervals, can help improve his speed.

7. Sandbag Lunges: Bérenger's time for Sandbag Lunges was 00:07:22, which was 00:21 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his lower body strength and stability. Incorporating exercises such as squats, lunges, and single-leg exercises into his training routine can help improve his leg strength and stability. Additionally, practicing proper form and maintaining a controlled pace during the lunges can help improve performance.

8. Running 7: Bérenger's time for Running 7 was 00:07:01, which was 00:19 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his running endurance and speed. Incorporating interval runs, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, incorporating strength training exercises such as lunges, step-ups, and hamstring curls can help improve his leg strength and endurance.

9. Sled Pull: Bérenger's time for the Sled Pull was 00:07:11, which was 00:17 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his upper body strength and pulling power. Incorporating exercises such as pull-ups, rows, and sled pulls into his training routine can help improve his upper body strength and pulling power. Additionally, practicing proper technique, such as engaging the back muscles and maintaining a strong grip, can help improve efficiency during the sled pull.

10. Running 4: Bérenger's time for Running 4 was 00:06:56, which was 00:17 slower than the average. To improve his performance in this segment, Bérenger should focus on improving his running endurance and speed. Incorporating longer distance runs, such as steady-state runs and long runs, into his training routine can help improve his endurance. Interval training, such as fartlek runs or track intervals, can help improve his speed.

Strategies

- Start the race at a steady pace to conserve energy for the later segments.
- Focus on maintaining proper form and technique during each exercise to maximize efficiency and minimize time wasted.
- Practice quick transitions between exercises during training sessions to improve overall race time.
- Incorporate specific training sessions that mimic the race conditions, such as combining running with strength exercises.
- Utilize visualization techniques to mentally prepare for each segment and strategize the best approach to tackle them.
- Consider partnering with a training coach or joining a Hyrox-specific training program to receive personalized guidance and support.

By implementing these strategies and focusing on the identified areas for improvement, Bérenger Ancelin can enhance his performance in the Hyrox race and achieve even better results in future competitions.