Iloki Benjamin Hyrox Result

Overall Performance:

Benjamin, congrats on a solid effort at the 2024 Marseille Hyrox! Finishing in the top 96% overall and top 94% in your age group is no small feat. Your overall time of 01:54:07 reflects your strong running capabilities, with a total running time of 00:44:56, which is 6:27 faster than average. Clearly, you have a runner's mindset and stamina—just look at that best running lap of 00:04:02! 🏆

However, your pacing in the first running segment was a bit on the slower side, which might have set the tone for your early race performance. Starting strong, especially in a Hyrox, is critical; you don't want to be the tortoise in a race where the hares thrive. Overall, you have a hybrid profile, but there's room to sharpen your strength and transition efficiency, especially in the latter half of the race.

Segments to Improve:

Let's break down the segments where you can really shift gears and crank up your performance:

• Sandbag Lunges (00:11:02): This was your toughest segment, and it clearly cost you valuable time. Focus on strengthening your legs, core, and grip with targeted exercises.
• Exercise Suggestion: Incorporate weighted lunges and Bulgarian split squats into your routine. Aim for 3 sets of 8-12 reps on each leg, focusing on form and depth.
• Drill: Try doing sandbag lunges with a pause at the bottom to build strength and stability.
• Wall Balls (00:13:38): This segment took a toll on your performance. Work on your explosive strength and endurance here.
• Exercise Suggestion: Include squat-to-press with a medicine ball in your training. Start with 3 sets of 10-15 reps, focusing on power output.
• Drill: Practice wall ball shots at varying heights to simulate race conditions and build overall endurance.
• Farmers Carry (00:04:35): Grip strength is essential in Hyrox, and this segment needs your attention.
• Exercise Suggestion: Integrate farmer’s carries in your weekly training—start with 3 sets of 30-60 meters, increasing weight over time.
• Drill: Try different grips (double, single-arm) to challenge your core and stability.
• Rowing (00:05:46): Rowing can be deceptively tough; work on your technique and endurance.
• Exercise Suggestion: Implement rowing intervals—30 seconds on, 30 seconds off, for 10 rounds to build power and efficiency.
• Drill: Focus on your stroke rate and breathing rhythm to maximize your output with minimal effort.
• Sled Push (00:06:00): Push harder, literally! This segment needs more power output from your legs.
• Exercise Suggestion: Incorporate heavy sled pushes into your routine—3 sets of 20-30 meters, focusing on explosive power.
• Drill: Practice pushing the sled with a friend or coach timing you to simulate race pressure.

Race Strategies:

Now that we know where to focus, let’s talk strategy:

• Pacing: Start the first running segment with more urgency. You’re a strong runner, so capitalize on that. Aim for a negative split strategy—this means running the second half faster than the first.
• Transitions: Your roxzone time of 00:08:01 is better than average, but you can tighten it even more. Practice your transitions in training—set up mock race scenarios where you seamlessly move from one station to the next.
• Mindset: When the going gets tough, remember David Goggins' words: “You are not going to die because you are uncomfortable.” Embrace the discomfort and push through to the finish. You’ve got it in you!

Conclusion:

Benjamin, you’ve shown incredible potential in this Hyrox event. With some focused training on your strength segments and improved transitions, you can significantly enhance your performance and lower your overall time. Remember, every champion was once a contender that refused to give up. Keep that fire burning, and don’t hesitate to push your limits. 💪

Let's turn those weaknesses into strengths and get you ready for your next race! The Rox-Coach believes in you! 💥