Szpala Benjamin Hyrox Result

Overall Performance:

Benjamin, you crushed the 2024 Marseille Hyrox with an overall time of 01:31:20, landing you in the top 71% of all athletes and the top 80% in your age group. That's solid work! 💥 Given your total running time of 00:40:45, which is 4:25 faster than average, it’s clear you have a runner's profile. You paced yourself a bit conservatively in the first running segment (5:40), which is understandable—nobody wants to burn out too early. However, that time was 50 seconds slower than average, indicating that you had a lot more in the tank! Your best running lap was a stellar 4:13, showcasing your potential on the track. But let’s not get too comfortable; we need to work on your strength segments, especially the Wall Balls and Sled Pull. These areas are where your performance took a hit, and we can elevate them to match your running prowess. Remember, it’s about becoming a complete athlete—like a Swiss Army knife, but cooler! 🏆

Segments to Improve:

Here are the segments where you can really crank it up:

• Wall Balls (10:12): This was a significant time sink, coming in over 3 minutes slower than average. Focus on your form—aim for a full squat and explosive upward movement. Drill: Try performing wall balls in sets of 20, with short rests in between. Aim for speed and consistency. Pair this with core stability exercises like planks and Russian twists to boost your power.
• Sled Pull (7:01): This was your slowest segment, and we need to pick up the pace here. It’s all about technique and strength. Drill: Incorporate sled pulls into your weekly routine, focusing on maintaining a low stance and driving with your legs. Perform 5 sets of 20 meters with heavy resistance, resting 2-3 minutes in between to recover fully.
• Sandbag Lunges (6:19): You were 47 seconds slower than average here. Proper form is key. Drill: Work on your lunges with lighter weights, focusing on depth and balance. Gradually increase the weight as you build confidence. Consider doing 3 sets of 10 lunges per leg with a sandbag, ensuring you keep a steady pace.

In addition to these specific drills, consider incorporating full-body strength workouts that mimic Hyrox movements. Think of circuits that include kettlebell swings, thrusters, and medicine ball slams to improve your overall power and endurance.

Race Strategies:

During your next race, here are some strategies to maximize your performance:

• Pacing: Start strong but don’t go out too fast. Use your strong running capability to your advantage but keep your energy for the strength elements. Aim for a smooth and controlled first run segment, building your pace in the second and third laps.
• Transitions (Roxzone): Your Roxzone time was 7:53, which was 20 seconds slower than average. Improve this by practicing quick transitions in training. Set up your gear where you can grab and go. Think of it as a relay race—every second counts!
• Stay Composed: During strength segments, maintain a rhythm. Break down exercises into manageable sets (e.g., 10 wall balls, 5 sled pulls at a time), and keep your mind focused. Use mantras like “I can do hard things” to keep pushing through the tough moments.

Conclusion:

Benjamin, your performance at the 2024 Marseille Hyrox shows that you have the talent and determination to become an even stronger competitor. The beauty of Hyrox is that it’s about constant improvement, and every race is an opportunity to learn and grow. So, let’s turn those weaknesses into strengths! 🏋️‍♂️ Remember, “You are not in competition with anyone but yourself. You are only competing against the person you were yesterday.” Keep pushing your limits, and let’s make the next race even more epic. Now, go out there and show the world what you’re made of! 💪

Stay relentless, and let’s get to work! I'm here to help you every step of the way.

- The Rox-Coach