Bruneau Benjamin Hyrox Result

Overall Performance:

Benjamin, first off, congratulations on completing the 2024 Marseille Hyrox! Finishing with an overall time of 01:27:59 and ranking within the top 64% of a field of 1504 athletes is commendable! You’ve shown that you’ve got the heart of a lion out there! 🦁 Now, let’s break this down and see how we can make you roar even louder next time!

Looking at your splits, it’s clear that you have a strength in running, especially given your total running time of 00:43:00, which is faster than average. Your best lap of 00:04:20 on Running 2 shows that you can crank it up when it counts. However, it seems like you started a bit too conservatively in Running 1, being 1:05 slower than average. This pacing might have cost you some momentum early on. Remember, pacing is like a good joke; timing is everything!

Your performance suggests you lean more towards a runner profile, which means we need to balance out your strength work to elevate your overall game. You’ve got the speed, now let’s build the power!

Segments to Improve:

• Sled Pull (00:06:20 - 01:15 slower than average): This segment was a clear lagger for you. Focus on building explosive strength in your back and legs. Consider incorporating sled pulls into your training. Use a lighter sled for speed work and heavier sleds for strength. Aim for sets of 3-5 pulls over 20-30 meters, focusing on form and acceleration.
• Wall Balls (00:06:59 - 00:13 slower than average): Wall balls are all about rhythm and power. Practice your squat depth and explosiveness to get that ball up high! Try high-rep wall ball drills in sets of 10-15. Focus on your breathing; exhale on the throw to help maintain energy through the movement.
• Sled Push (00:03:18 - 00:19 slower than average): A strong push can be the difference between a good and great performance. Incorporate sled pushes into your routine with varied weights. Start lighter and increase as you get comfortable. Work on short bursts of 10-20 meters, focusing on driving through your legs and maintaining a solid core.
• Sandbag Lunges (00:05:26 - 00:09 slower than average): These can be tough, especially after running! Work on your lunge mechanics. Do weighted lunges with a sandbag or kettlebell. Aim for 3-4 sets of 10-12 reps each leg. Focus on keeping your knee over your ankle and your back straight.

In addition to these specific exercises, consider adding a hybrid training day where you combine running with strength work. For example, alternate between a 400m run and a strength segment (like sled pushes or wall balls) to simulate race fatigue and improve your transition and overall conditioning.

Race Strategies:

• Start Strong, Finish Strong: Work on your pacing strategy. Aim to maintain a steady pace in the early running segments, gradually increasing your effort towards the middle. This way, you harness your running ability without burning out too early.
• Transition Time: Your roxzone time was better than average, which is great! However, always look for ways to streamline your transitions. Practice quick changes and have a set routine for what you do between exercises to keep momentum up.
• Mind Over Matter: When fatigue sets in, remind yourself why you compete. Have a mantra or quote that fuels you. Something like, “I am not done when I’m tired; I am done when I’m finished.” Keep the mental game strong!

Conclusion:

Benjamin, every race is a step towards greatness. You've got the foundation, but it's time to layer on that muscle and technique to turn your weaknesses into strengths. Remember, “You’re not a product of your circumstances; you’re a product of your decisions.” — David Goggins.

Let’s get out there and dominate those sleds and wall balls! The next race is your chance to shine even brighter. Keep grinding, stay focused, and let’s turn those segments around! Onward and upward, champ! 💪💥

Always here to support you in your journey,

The Rox-Coach