Rabis Antoine Hyrox Result

Overall Performance:

Antoine, first off, let me just say you put in a solid effort at the 2024 Marseille Hyrox! With a finish time of 01:26:38, you ranked 914 overall out of 1504 athletes. That's in the top 60%—not too shabby! In your age group, you were 220 out of 314, putting you in the top 70%. You’ve got some strong elements in your racing, particularly in the Ski Erg and Sled Push, where you exceeded the average. But let’s dive deeper.

Your total running time of 00:43:32 was 19 seconds slower than average, suggesting you may not be capitalizing on your running potential. Looking at your splits, it appears you started a touch too slow in the first segment (running 1: 00:06:06), which is a bit of a pacing issue. Your best running lap of 00:04:46 shows you have the ability to pick up the pace, so we need to harness that energy early on.

Overall, you seem to have a hybrid profile, showing potential in both running and strength elements. However, with your running time being slower than average, there’s room to improve your endurance on the run while still focusing on maintaining your strength capabilities. Remember, “You’re not a drop in the ocean. You’re the entire ocean in a drop.” Let’s transform those drops into waves!

Segments to Improve:

Now, let’s tackle the segments where you can truly turn things around. The two areas that stand out as needing the most attention are:

• Burpees Broad Jump: 00:07:12 (01:50 slower than average)
• Total Running Time: 00:43:32 (00:19 slower than average)

Burpees Broad Jump: This segment can feel like a workout in itself! To improve your time here, consider integrating more explosive plyometrics into your routine. Here’s a targeted training strategy:

• Plyometric Drills: Incorporate box jumps and clap push-ups into your training. These will help build the explosive power needed for burpees and broad jumps.
• Burpee Technique: Focus on form. Each burpee should be a fluid movement—jump back, push up, jump forward, and explode into the jump. Try practicing with a metronome to establish a rhythm.
• Interval Training: Set a timer for 5 minutes and perform as many burpees as possible, resting as needed. This will enhance your endurance during fatigue.

Total Running Time: To boost your overall running performance, let’s look at your running segments. You need to build your endurance while keeping your pace strong. Here’s how:

• Long Run Days: Schedule 1-2 long runs per week at a conversational pace. This builds your aerobic base and endurance.
• Interval Training: Incorporate speed intervals—think 5 minutes of fast running followed by 2 minutes of rest. Repeat this 4-6 times to increase your VO2 max.
• Tempo Runs: Run at a challenging pace for 20-30 minutes. This helps improve your lactate threshold, allowing you to sustain a faster pace for longer.

Race Strategies:

Now let’s talk about race day strategies to maximize your performance:

• Pacing: Start strong but controlled. Don’t be tempted to sprint out of the gate. Find a rhythm that feels sustainable, and gradually increase your pace as you feel comfortable.
• Transitions: Work on your transitions—aim to minimize the time spent in the roxzone. Practice quick changes between running and exercises during training to get comfortable.
• Mindset: Embrace the grind. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep that in mind when the going gets tough.

Conclusion:

Antoine, you’ve got the tools to make significant improvements in your next Hyrox event. Embrace the journey—each workout is a step closer to unlocking your potential! Work on those burpees, ramp up your running training, and fine-tune your transitions. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” You got this! 💪

Put in the work, and the results will follow. Remember to enjoy the process! You're not just racing; you're building a stronger version of yourself. Keep pushing, and let’s get ready to crush that next race! I'll be here cheering you on, The Rox-Coach.