Sasso Laurent Hyrox Result

Overall Performance:

Laurent, you put in a solid performance out there at the 2024 Marseille Hyrox event, finishing with a time of 01:23:07. That's no small feat! You’ve landed in the top 51% overall and the top 48% of your age group—definitely something to be proud of! Your total running time of 00:38:21 shows that you have a natural running profile, as you were 3:14 faster than average. But let's not get too comfortable; there's always room for improvement! Your pacing indicated that you may have started a bit slower (especially in Running 1), but you really picked it up in Running 2, where you clocked a best lap of 00:04:06. It’s clear that you've got the legs for the running aspect, but let's work on that strength to match it. Remember, "The only way to achieve the impossible is to believe it is possible." – Charles Kingsleigh (yes, the Alice in Wonderland reference is intentional). 💪

Segments to Improve:

Now, let’s dive into the segments where you can really unlock your potential:

• Sled Pull: You clocked in at 00:06:36, which is quite a bit slower than average. This is a critical strength segment that can zap your energy if not executed efficiently.
  • Drill: Incorporate sled pulls in your training. Focus on short, explosive pulls with a moderate load to build speed and strength. Aim for intervals of 10-20 meters, resting for the same amount of time between pulls.
  • Form Correction: Keep your hips low and use your legs to drive the sled. Avoid leaning too far forward, as this will help you maintain power.
• Wall Balls: You spent 00:07:46 here, which is 01:31 slower than average. That’s a hefty time deficit!
  • Drill: Practice wall balls in a circuit with burpees or sled pushes to simulate race conditions. Aim for high reps with controlled breathing.
  • Technique: Ensure you're squatting low enough to engage your legs fully and maintain a steady rhythm. The faster you can cycle through the reps, the less time you spend standing still.
• Sled Push: At 00:03:10, this segment is also lagging at 00:19 slower than average.
  • Drill: Regularly incorporate sled pushes into your training. Focus on short distances, emphasizing explosive starts and maintaining a steady pace.
  • Form Correction: Keep your core tight and use your legs to push the sled rather than relying on your upper body.
• Ski Erg: Coming in at 00:04:46, this segment is 00:22 slower than average.
  • Drill: Increase your time on the Ski Erg with interval training. For example, 30 seconds on, 30 seconds off for 10 rounds, focusing on your technique and breathing.
  • Technique: Make sure to engage your core and use your legs for each pull. The more you can drive with your legs, the less fatigue you'll feel in your arms.
• Rowing: You rowed for 00:05:07, which is 00:22 slower than average.
  • Drill: Incorporate rowing sprints. For example, 500 meters for time with a rest interval of your choosing. Aim to decrease your time with each session.
  • Form Correction: Focus on your drive phase. Push with your legs, then lean back slightly and pull with your arms. This will help you generate more power.

Race Strategies:

Going forward, here are some strategies to implement during your next race:

• Pacing: Start with a conservative pace on your first running segment. You want to conserve energy for the strength segments without falling too far behind. Remember, it’s a marathon, not a sprint (unless you’re sprinting, then it’s a sprint). 🏃‍♂️
• Transitions: Your Roxzone time of 00:06:14 is faster than average, which is great! But there's still room for improvement. Practice your transitions during training to make them as seamless as possible.
• Focus on Strength Training: Since you’re already a strong runner, invest time in strength training, especially for your upper body and core, to help with those lagging segments.

Conclusion:

Laurent, you’ve got a strong foundation to build upon, and with targeted improvements, you’ll be crushing those segments in no time. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Keep that mindset, and know that every drop of sweat is a step closer to your goals! Let’s turn those weaknesses into strengths, and smash that next Hyrox! Keep pushing, and let’s get to work! 💥💪🏆

Stay strong, stay focused, and keep embracing the grind. I'm here to support you every step of the way—The Rox-Coach.