Coulange Amélie Hyrox Result

Overall Performance:

Amélie, you crushed it at the 2024 Hyrox in Marseille! With an overall finish time of 01:29:27, you landed in the top 50% of nearly 500 athletes, which is a solid achievement. Your total running time of 43:53 is impressive—faster than average and showing that you have a strong runner profile. Just remember, if you keep running faster than a speeding bullet, you might just need a cape next time! 🦸‍♀️

However, there were moments in the race where pacing could be optimized. Your first running segment was 1:24 slower than average, which indicates you might have started slower than needed. It's crucial to find that sweet spot between maintaining energy for the later segments and pushing hard out of the gate. You're a hybrid athlete, but with a slight edge towards running. This means we need to work on your strength segments to balance things out!

Segments to Improve:

Let's take a look at the segments where you can really turn the tide:

• Burpees Broad Jump (00:08:01) - This was your slowest segment, and there’s a lot of room for improvement. To enhance your performance, focus on explosive movements. Try incorporating box jumps and plyometric push-ups into your training. These will build your power and speed. Additionally, practice transitioning quickly between burpees and jumps to minimize downtime. Aim for 3 sets of 10-15 reps for both exercises, focusing on form and explosiveness.
• Wall Balls (00:05:12) - Wall balls can be a killer if not approached correctly. Work on your squat depth and throw technique. Incorporate air squats and medicine ball slams into your routine. This will help you develop strength and rhythm. Try 4 sets of 15 wall balls, focusing on keeping your chest up and engaging your core throughout the movement.
• Sled Push (00:03:13) - You were 28 seconds slower here than average. To improve, include sprint sled pushes in your training. Start with lighter weights and gradually increase as your strength builds. Aim for 5 rounds of 20-30 meters, focusing on driving through your legs and keeping a steady pace.

Race Strategies:

Now, let's fine-tune your race strategy:

• Pacing: Start with a controlled pace on the first run. Maybe think of it like a fine wine—let it breathe before you take that big gulp. Aim to run the first segment closer to your average time to conserve energy for the strength segments ahead.
• Transitions: You had a 6:41 roxzone time. Keep those transitions tight. Practice quick changes between exercises in your training. Setting up your space efficiently can save precious seconds. Think of it as a game of Tetris—fit those blocks together as smoothly as possible!
• Mindset: Stay mentally tough! When things get tough, channel your inner Goggins. Remember, “You are not done when you’re tired; you are done when you’re finished.” Keep pushing through the difficult segments knowing that every rep counts!

Conclusion:

Amélie, you’ve got what it takes to level up your Hyrox game! Remember, every athlete has areas to improve upon, and you’ve already identified yours. Keep working on those burpees, wall balls, and sled pushes, and you’ll see your times drop faster than you can say “Hyrox.” 💪

Stay focused, train hard, and embrace the grind. As Jocko Willink says, “Discipline equals freedom.” So keep that discipline high and watch your performance soar! You've got this, and I’m here to help you every step of the way. Let’s make the next race an unforgettable one! The Rox-Coach is in your corner! 💥