Touggourti Mickael Hyrox Result

Overall Performance:

Mickael, you've put in an impressive effort at the 2024 Hyrox competition in Marseille! Finishing at 1:29:24 puts you in the top 68% overall and top 71% in your age group—solid results that reflect your dedication and hard work. Your total running time of 35:51 is 8:24 faster than average, which highlights your strong running profile. However, it seems like you might have started a bit slower than you could have in the first running segment. Remember, the race is a marathon, not a sprint, but it’s still crucial to find that sweet spot right out of the gate! Your best running lap at 3:53 indicates that you can push hard when you’re warmed up. The challenge now is to translate that speed into your transitions and strength zones. Think of this as a buffet—no one wants to leave without trying the best dishes! So let's dive into those segments that need some seasoning to enhance your overall performance. 💪

Segments to Improve:

Based on your performance, the following segments stand out as areas for improvement:

• Sled Push: 04:48 (1:45 slower than average)
• Sled Pull: 08:58 (3:46 slower than average)
• Sandbag Lunges: 07:20 (1:56 slower than average)
• Burpees Broad Jump: 06:57 (1:16 slower than average)
• Farmers Carry: 03:06 (0:49 slower than average)
• Ski Erg: 04:50 (0:20 slower than average)

Let’s break these down and turn weaknesses into strengths:

• Sled Push & Sled Pull: Both segments are critical for developing the strength and explosive power needed for your Hyrox race. Start incorporating heavy sled pushes and pulls into your training. Aim for sets of 20-30 meters, focusing on maintaining good form—keep your back straight and drive through your heels. Consider doing hill sprints after sled work to simulate fatigue and get your body used to transitioning back into running. You could also add resistance band work to strengthen those pushing and pulling muscles. Remember, “It’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward.” - Rocky Balboa.
• Sandbag Lunges: These are not just lunges with a fancy name; they’re a workout in disguise. To improve your time, focus on both strength and endurance. Start with bodyweight lunges, then add a sandbag that you can comfortably carry. Aim for sets of 10-15 reps per leg. Keep your chest up and step out far enough that your knee doesn’t pass your toes. You can also include single-leg deadlifts to enhance your balance and strength.
• Burpees Broad Jump: This is a combination of cardio and strength, so it’s essential to keep your heart rate up while maintaining form. Try breaking it down into two parts: practice burpees separately, then integrate broad jumps. Focus on explosive movements, ensuring that you land softly after each jump. Incorporate interval training to build endurance, such as doing sets of burpees for time followed by rest periods.
• Farmers Carry: To enhance your grip strength and core stability, increase the weight gradually. Walk for distance rather than time, aiming for 30-60 meters. Maintain a strong posture and engage your core. You can also do single-arm carries to challenge your stability.
• Ski Erg: Here’s where you can build endurance and technique. Focus on your stroke efficiency; a common mistake is to over-reach. Incorporate intervals of 30 seconds of intense effort followed by 30 seconds of rest to build your aerobic capacity. You can also add some rowing drills to complement this exercise.

Race Strategies:

Now that we've identified key areas for improvement, let's talk about race strategies to optimize your performance:

• Pacing: Be cautious in the early running segments. Use your first lap to find your rhythm—don’t go all out. It’s like a fine wine; let it breathe a bit before diving in! You can afford to push harder in segments 2, 3, and 4 once you have settled into your pace.
• Transitions: Work on your transition times between exercises. The roxzone time of 6:08 indicates that there is room for improvement. Practice transitioning quickly from one exercise to another during your training; a smooth transition can save precious seconds. Just remember, it’s not a coffee break between exercises!
• Mindset: Stay mentally tough during the race. When you feel fatigue creeping in, remember why you’re there. Repeat mantras like “I am stronger than my excuses” or “Pain is temporary; glory is forever.”

Conclusion:

Mickael, your journey in Hyrox is just beginning, and there’s tremendous potential to unlock. Embrace the grind and remember, “You are never done. You are never finished.” Focus on honing those strength segments while maintaining your running prowess. With consistent training and a strategic approach, you’ll see those times drop faster than a poorly executed burpee! Keep pushing your limits, and always remember: the only bad workout is the one that didn’t happen. Now, go crush those goals! 💥🏆

Always here to support you,

The Rox-Coach