Morand Benoit Hyrox Result

Overall Performance:

Benoit, you crushed it at the 2024 Hyrox in Marseille! Finishing in the top 36% of 1504 athletes and 28th in your age group shows that you’ve got the heart of a lion! 🦁 Your overall time of 01:18:11 is no small feat, especially considering that your total running time of 00:37:32 is 1:56 faster than the average. This indicates you have a runner's profile, which is fantastic because speed is your ally!

However, looking at your splits, it seems like you might have started a bit too fast in the early running segments (Running 1 and 2). Your time here was slower than average, which suggests you may have spent too much energy too early. Balancing your energy and pacing will be key to maximizing your performance in future races. You’ve got potential, Benoit; let’s sharpen that blade!

Segments to Improve:

While you have strong running capabilities, let’s turn those segments where you had the most potential for improvement into strengths. Here are the areas to focus on:

• Sled Pull (00:05:52): This was a significant segment where you lost time. To improve, incorporate more pulling exercises like heavy sled drags and resistance band rows into your training. Focus on your grip and core stability during these exercises, as they are crucial for maintaining control over the sled. Aim for 3 sets of 10-15 reps weekly.
• Wall Balls (00:06:07): This was another segment where you lagged behind the average. Work on your squat form and explosiveness. Try weighted squats and jump squats to build leg strength. Also, practice the wall ball throw technique by starting with lighter weights to ensure proper form, then gradually increase to your race weight. Aim for 4 sets of 15 reps during your strength sessions.
• Sandbag Lunges (00:04:58): Improve your balance and leg strength by incorporating reverse lunges and walking lunges with a sandbag. Focus on maintaining a straight torso and controlled movements. Try to add these into your leg day routine and increase your volume over time. Aim for 3 sets of 10 reps per leg.
• Burpees Broad Jump (00:04:37): This segment can be tough, but you can improve your explosiveness and endurance. Practice burpee variations and incorporate box jumps into your workouts. Try to do 5-10 burpees followed by a broad jump for distance, repeating this for 3-4 sets.

Race Strategies:

To optimize your performance in future races, consider these strategies:

• Pacing: Start at a sustainable pace for the first two running segments. Aim to maintain a speed that allows you to push harder in later segments rather than burning out early.
• Transition Efficiency: Work on minimizing your roxzone time. Practice quick transitions during training. Set up a mock course and time yourself between exercises. Practice moving directly from one movement to the next without losing momentum.
• Mental Toughness: Embrace the discomfort during tough segments. When you feel fatigue setting in, remind yourself of your goals: “You are not the average; you are a fighter!”

Conclusion:

Benoit, your performance in Marseille was commendable, and you’ve shown that you have the potential to excel even further in Hyrox! Remember, as David Goggins says, “You’re not going to find it in your comfort zone.” Lean into the discomfort, trust your training, and let's sharpen those weak points into strengths. The road ahead might be tough, but you are tougher. Keep pushing, keep training, and remember—every drop of sweat is just another step toward greatness! 💥

Stay focused, stay hungry, and let’s get after it! 🏆

Yours in fitness,

The Rox-Coach