Fau Simon Hyrox Result

Overall Performance

Simon Fau, a HYROX competitor in the age group 35-39, delivered a commendable performance in the 2024 Paris event. He ranked in the top 71% of 1579 athletes overall and 74% in his age group. Simon demonstrated a more robust strength profile, excelling in exercises such as Wall Balls, Sandbag Lunges, and Farmers Carry, where he surpassed the average times. However, his running profile could use some improvement, as indicated by his Total Running Time which was 01:58 slower than average. It appears Simon started the race at a slightly slower pace than average, which may have impacted his overall running time.

Segments to Improve

• Running: Simon's running performance, on the whole, was slower than average. He could benefit from incorporating speed training into his regime. Intervals, tempo runs, and hill repeats will help improve his pace. Additionally, a focus on running form, particularly during the latter half of the race, could aid in maintaining speed.
• Sled Pull: This segment was Simon's weakest, with a time 01:04 slower than average. To enhance his performance in this area, Simon could incorporate more strength training, particularly focusing on his back and leg muscles. Deadlifts, squats, and power cleans would be particularly useful.
• Sled Push: Simon was 00:34 slower than average in this segment. Again, strengthening the lower body and core can significantly improve performance in sled pushes. Also, practicing the proper form and technique for this exercise could lead to improved times.
• Roxzone: Although Simon was slightly faster than average in this segment, there is room for improvement. This segment indicates overall fitness and transition times. Increasing his general fitness level through a balanced routine of strength, flexibility, and endurance training could help improve his transition times.
• Burpees Broad Jump: Simon was slightly faster than average in this segment, but there is still potential for improvement. Plyometric exercises can enhance lower body strength and explosiveness, which are crucial for this exercise. Box jumps and jump squats would be particularly beneficial.

Race Strategies

For future races, Simon could benefit from the following strategies:

• Improve Pacing: Simon started the race slightly slower than average. He could benefit from focusing on starting at a quicker pace and maintaining it throughout the race.
• Strength Training: As Simon has shown a strength in fitness exercises, he should capitalize on this by further improving his strength. This will also help him in the running segments, as a stronger body is better able to maintain form and pace.
• Transition Practice: Simon should also focus on practicing transitions between exercises to reduce downtime. This can be achieved by incorporating high-intensity interval training (HIIT) workouts into his routine, which mimic the quick transitions between high-intensity exercises in a race.