Boulangé Steven Hyrox Result

Overall Performance:

Steven, your performance at the 2024 Marseille Hyrox was impressive! Finishing in the top 93% overall and top 95% in your age group shows that you’ve got the grit and determination to push through challenges. With an overall time of 01:49:19, you demonstrated a strong runner profile with a total running time of 00:47:38, which is a commendable 5:36 faster than average. However, it seems your pacing strategy might need a little fine-tuning. Your first running segment was a bit slower than average, which suggests you may have started too cautiously. As they say, “If you’re not first, you're last!" But in Hyrox, it’s all about maintaining that balance. You have the potential to build some serious strength to complement your running prowess. Let's harness that running speed and get you crushing those strength segments!

Segments to Improve:

To elevate your game, let’s focus on your weakest segments. Here’s the breakdown:

• Sled Push (00:05:13): This segment was 01:30 slower than average. To improve, focus on power output and technique. Incorporate sled push drills in your training routine, ensuring you engage your core and push through with your legs rather than just your upper body. Aim for at least 3 sets of 30-40 meters, focusing on maintaining a steady pace.
• Sled Pull (00:09:14): A tough one, coming in at 02:45 slower than average. To tackle this, work on your grip strength and back endurance. Incorporate exercises like deadlifts and bent-over rows into your routine. Include sled pulls in a circuit format, gradually increasing the weight as your technique improves. Aim for 4-5 sets with sufficient rest between.
• Sandbag Lunges (00:07:57): At 00:57 slower than average, lunges are a crucial area for improvement. Focus on form—keep your torso upright, and make sure your knee doesn’t extend past your toes. Incorporate weighted lunges and split squats into your routine, aiming for higher reps (12-15) to build endurance.
• Burpees Broad Jump (00:08:21): You were 00:57 slower than average here. To up your game, practice explosive movements. Incorporate plyometric drills in your training—try box jumps and burpee variations to build that explosive power. Aim for 4 rounds of 8-10 reps.
• Farmers Carry (00:03:44): This was 01:01 slower than average. Focus on grip strength and core stability. Use heavier weights in your carries and try to increase the distance gradually. Include carries in your training at least once a week, aiming for 2-3 sets of 40-50 meters.

Race Strategies:

Race day is all about strategy and mental toughness. Here are some tips to help you crush it next time:

• Pacing: Start strong but controlled. You don’t want to burn out before the sleds and lunges hit you! Keep your initial run steady and build up to your full speed in the later running segments.
• Transitions: Work on your transition time between segments. The Roxzone should be your time to hydrate and catch your breath, but don’t linger too long. Plan to limit those transitions to 30 seconds at most!
• Focus Points: During the strength segments, visualize the finish line. Break down each exercise into manageable parts, focusing on form and power instead of just speed.
• Mindset: Embrace discomfort. As David Goggins said, “You’re not going to find your best self in the comfort zone.” Push through the pain, and remember why you started this journey!

Conclusion:

Steven, you're on the right path, but it’s time to level up! Use this feedback to target your weaknesses while continuing to build on your running strengths. Remember, improvement is a journey, not a sprint. You’ve got the talent; now it’s about refining those skills. Keep your head high, trust the process, and remember, “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” 🍀💪

So, lace up those shoes, grab that sandbag, and let’s get to work! You've got this! The Rox-Coach is in your corner. 💥🏆