Van Geystelen Valentin Hyrox Result

Overall Performance:

Valentin, you put in a solid effort at the 2024 Marseille Hyrox event! Finishing in the top 73% overall and 78% in your age group is a commendable achievement, and it shows you have a competitive spirit. Let's break down your performance: your overall time of 01:31:38 is a good foundation, especially considering your total running time was 01:26 faster than average. This indicates that you have a strong running profile, which is a huge asset in Hyrox. However, we need to address your pacing strategy. Your first running segment was notably slower than average, and it seems like you may have started a bit too conservatively. Remember, "You are never done. You are only getting started." - so let’s look at how to refine your approach moving forward!

Segments to Improve:

There are a couple of segments that stand out where you can sharpen your skills and get even faster:

• Sled Pull (06:49): This segment was 01:29 slower than average, which is a significant gap. To improve here, focus on strength training that targets your back, legs, and grip. Incorporate deadlifts, bent-over rows, and sled drags into your routine. A great drill to practice is the sled drag for distance; find a moderate weight and practice pulling it over a set distance. Work on maintaining a steady pace and focus on your breathing to avoid burning out too quickly.
• Wall Balls (07:42): This was 00:33 slower than average. To get those reps up, prioritize technique. Focus on your squat form and ensure you’re using your legs effectively to generate power for the throw. Try incorporating high-rep wall ball workouts into your training sessions, and consider doing them in a fatigue state after a run to simulate race conditions. Additionally, work on your shoulder endurance with exercises like overhead presses and band pull-aparts.

Race Strategies:

During your next race, here are some strategies to consider:

• Pacing: Start with a controlled pace, but aim to pick it up gradually. Your first run should set the tone but not drain your energy. It’s like a marathon, not a sprint! Aim for a consistent effort that builds as you progress through the workout.
• Transition Efficiency: Your Roxzone time was 00:07:39, which is slightly slower than average. Work on your transition drills in training. Set up a mock course where you practice moving quickly from one exercise to another, treating it like a relay. Practicing the setup of your equipment can save crucial seconds!
• Breathing Techniques: Pay attention to your breathing during the high-intensity segments. Controlled breathing can enhance your performance and recovery. Use a 3:2 breathing pattern during tough segments to help maintain your form and keep your heart rate in check.

Conclusion:

Valentin, you’ve got the potential to climb the ranks and smash your goals! Remember, "It’s not about the destination, it’s about the journey." Embrace the grind, stay consistent, and keep pushing yourself beyond your comfort zone. Every second counts in Hyrox, and you have what it takes to turn those segments into strengths. Keep showing up, keep working hard, and before you know it, you’ll be smashing personal bests! Now go crush those workouts like they owe you money! 💪💥

Your Rox-Coach is here for you every step of the way. Let's make the next race your best one yet!