Glemas Solenn Hyrox Result

Overall Performance:

Solenn Glemas showcased a commendable performance in the 2024 Bordeaux HYROX PRO event, securing an overall 7th rank among 73 athletes and standing first in her age group (25-29). Notably, her total running time was 02:45 faster than average, indicating a strong running profile. However, her performance reveals a need for improvement in strength-focused segments and transition times. The initial running segment was slower, suggesting a cautious start, but she gained momentum, performing exceptionally in later running segments. This pacing strategy, while beneficial for endurance, indicates room for improvement in initial speed and strength exercises. Solenn's profile leans towards a runner, with strength components and roxzone transitions presenting opportunities for enhancement.

Segments to Improve:

• Sled Pull: Solenn's sled pull segment was significantly slower than the average, indicating a potential lack of lower body strength and technique. To improve, focus on deadlifts, hip thrusts, and specific sled pull drills to enhance leg and core strength. Implementing high-intensity interval training (HIIT) with weighted sled pushes and pulls can also improve power and endurance.
• Roxzone: The slower roxzone time suggests longer rest or transition times. Improving overall fitness through circuit training, incorporating exercises mimicking race activities, can enhance endurance. Practice swift transitions by setting up mock roxzones in training, focusing on reducing rest times and improving efficiency between exercises.
• Farmer's Carry: The slower time here indicates a need for grip strength and core stability improvement. Incorporating grip strength exercises such as dead hangs, farmer's walks with increasing weight, and wrist curls, along with core stability workouts, can boost performance. Practicing the farmer's carry with variable weights and distances can also help.
• Sandbag Lunges: The lag in this segment suggests lower body strength and balance could be better. To tackle this, lunges with increasing weight, Bulgarian split squats, and stability exercises like single-leg deadlifts should be included in training. Balance training, such as using a BOSU ball or stability board, can also improve performance.

Race Strategies:

• Start Stronger: Given the slower start in the initial running segment, practicing starting drills and incorporating speed work at the beginning of training sessions can help set a more competitive pace from the start.
• Strength Endurance: Focusing on building strength endurance through circuit training that includes both strength exercises and short bursts of high-intensity running will help balance Solenn's runner profile with the demands of strength-focused obstacles.
• Transition Efficiency: Practicing quick transitions between different exercises, especially after high-intensity segments, can reduce roxzone time. This can be achieved by simulating race conditions in training, moving swiftly from one exercise to the next without rest.
• Mental Preparation: Mental toughness and race strategy play crucial roles in HYROX races. Visualizing the racecourse, practicing breathing techniques, and setting mini-goals for each segment can help maintain focus and improve overall performance.

By addressing these targeted areas through specific training strategies and maintaining her strong running capabilities, Solenn Glemas has the potential to significantly improve her future HYROX race performances, especially in strength-focused segments and transition efficiency.