Kliszowski Stanislas Hyrox Result

Overall Performance:

Stanislas, you put in a commendable effort at the 2024 Marseille Hyrox, finishing with a time of 01:41:40, landing you in the top 87% of all competitors and 80th in your age group. That’s nothing to sneeze at! Your total running time of 00:47:39 was a solid 02:15 faster than average, showcasing your strength as a runner. However, the pacing in your first running segment (00:07:06) suggests that you may have started a bit too conservatively, which can set a tricky tone for the rest of the race. Remember, in Hyrox, you have to be a bit like Goldilocks—find that 'just right' pace! 🏃‍♂️💨

Overall, you have a runner's profile, which means we need to focus on building up your strength and transitioning between exercises. The goal is to turn that running prowess into a well-rounded performance that can crush the competition in all segments, not just the runs. You’ve got the engine, now let’s add some horsepower! 💪

Segments to Improve:

• Wall Balls (00:10:18; 02:07 slower than average): This segment really held you back! It’s crucial to work on your wall ball technique. Focus on your squat depth and ensuring that your core is engaged throughout the movement. Try the following:
  • Practice wall balls with a lighter weight to increase your volume and speed.
  • Incorporate 3 sets of 10-15 reps at the beginning of each workout to build muscle memory.
  • Work on your squat mechanics with bodyweight squats or goblet squats to enhance your explosiveness.
• Burpees Broad Jump (00:07:13; 00:31 slower than average): Let’s get you moving faster through this segment! Burpee broad jumps should be efficient, not sluggish. Focus on:
  • Breaking the movement down: master the burpee and the broad jump separately before combining them. Practice 10-15 reps of each movement.
  • Incorporate plyometric drills, like box jumps or tuck jumps, to improve your explosiveness.
  • Perform interval training with a timer to simulate race conditions, aiming for quicker transitions.
• Sandbag Lunges (00:06:39; 00:23 slower than average): Lunges can be your strength, but only if you train them right! Here’s how to up your game:
  • Focus on form: ensure you’re maintaining a straight back and keeping your knees behind your toes.
  • Do weighted lunges with a sandbag, aiming for 3 sets of 10-12 reps on each leg, 2-3 times a week.
  • Incorporate walking lunges into your warm-up to build endurance—these can be a game changer!

Race Strategies:

As you prepare for your next Hyrox, consider these strategies:

• Pacing: Start the first running segment with a slightly faster pace to keep your momentum and confidence high. Aim to hit your splits more consistently.
• Transition Time: Work on your roxzone transitions by practicing quick changes between running and exercises. The goal is to treat transitions like a mini workout—efficient and energetic.
• Breathing Techniques: Focus on your breathing during high-intensity segments. This can help you maintain stamina and reduce fatigue.

Conclusion:

Stanislas, remember that every setback is a setup for a comeback. You’ve shown you have the running speed; now it’s time to build that strength and speed in the other segments. The wall balls, burpees, and lunges are your ticket to leveling up your game! It's all about turning those weaknesses into strengths. As David Goggins says, “You are not done when you are tired; you are done when you are finished.” So, lace up those shoes, hit the gym, and let’s get to work! 💥

Keep pushing your limits, and don’t forget to enjoy the journey. After all, what’s the point of a race if you can’t have a little fun along the way? Stay strong, stay focused, and let’s crush those goals together! You’ve got this! 🏆

— The Rox-Coach