Bertheux Yoann Hyrox Result

Overall Performance:

Yoann, you put in a solid effort at the 2024 Marseille Hyrox event! Finishing in the top 73% overall and 79% in your age group shows that you've got the determination and grit to compete. Your overall time of 01:32:11 indicates that there's potential to shave off some minutes with targeted training and strategy adjustments.

Looking at your performance, it seems like you have a stronger running profile than many of your competitors, but we need to refine your transitions and strength segments to really capitalize on that running advantage. Your Total Running Time of 00:52:53 is indeed slower than average, which indicates that there's room for improvement in your endurance and pacing strategy. You started strong with a stellar first lap, but then the pace dipped across the subsequent running segments. Remember, in a Hyrox race, pacing is like a fine wine; it needs to breathe a bit and should never be guzzled down in one go! 🍷

Segments to Improve:

• Total Running Time: 00:52:53 (07:19 slower than average)
• Running 3: 00:06:28 (00:42 slower than average)
• Running 4: 00:06:32 (00:48 slower than average)
• Running 5: 00:06:37 (00:41 slower than average)
• Running 6: 00:06:55 (01:08 slower than average)
• Running 7: 00:06:45 (01:01 slower than average)
• Running 8: 00:07:17 (00:47 slower than average)

To tackle these slower segments, let’s focus on a few critical areas:

• Pacing Strategy: Start with a strong first lap, but ease into a sustainable pace for the next few laps. A negative split strategy (running the second half faster than the first) can be beneficial.
• Endurance Training: Incorporate long, slow distance runs into your routine. Aim for runs between 10-15 km at a conversational pace to build your aerobic base. Progressively increase the distance every few weeks.
• Interval Training: Add interval sprints (e.g., 400m repeats) at a pace that’s faster than your race pace, followed by equal rest time. This will help improve your speed and stamina.
• Transition Practice: Simulate race conditions by setting up a mini-Hyrox in your training sessions. Focus on minimizing transition times between exercises. Work on moving swiftly from one move to the next—like a ninja, but with less stealth and more sweat! 🥷💦
• Strength Focus: Since you're already a decent runner, we need to boost your strength. Implement compound lifts (squats, deadlifts) and functional movements (kettlebell swings, lunges) into your weekly routine to enhance your overall power.

Race Strategies:

• Smart Pacing: Start with a controlled pace that you can maintain. Trust your training and don’t be tempted to sprint out of the gate. Remember, it’s not a sprint; it’s a Hyrox—there’s a difference! 🏃‍♂️💨
• Use the Roxzone Wisely: You did well here, with a 00:07:07 time that was faster than average. Keep that momentum going, but also focus on transitioning efficiently to minimize downtime.
• Mindset: Keep a positive mindset during the race, especially when the going gets tough. As David Goggins says, “You’re not going to have a good day every day. But you can have a good day every day if you choose to.” So choose it! 💪
• Nutrition and Hydration: Ensure you’re fueling your body appropriately in the days leading up to the event. Carbohydrate loading and hydration can make a significant difference in your performance.

Conclusion:

Yoann, you've got the heart and determination to take your performance to the next level. Focus on those pacing strategies and endurance drills, and don't forget to embrace the grind. Remember, in Hyrox, the only bad workout is the one you didn’t do! And who knows? A little humor might just lighten the mood during those heavy sled pushes. “Why did the weightlifter bring a ladder to the gym? Because he heard the weights were high!” 😄

Keep pushing your limits, stay committed, and let’s turn those segments into strengths. You’re on your way to crushing that next race with the right mindset and effort. Let’s go, Yoann! You’ve got this! 🏆

— The Rox-Coach