Fleury Alexandre Hyrox Result

Overall Performance:

Alexandre, first off, big shoutout for your performance at the 2024 Marseille Hyrox! Finishing in the top 93% overall and 97% in your age group is no small feat! You put in some serious work, and it shows. Your overall time of 01:53:12 is commendable, especially with a total running time of 00:38:40, which is 16:15 faster than average—talk about hitting the ground running! 🏃‍♂️💨

However, let’s talk pacing. Your first run was a bit slower than average, which suggests you may have gone out too conservatively. Conversely, you really picked up the pace in later running segments, dropping some impressive times. This indicates that you have the endurance and speed, but there’s room to improve your pacing strategy. Overall, you have a runner profile, showing that you thrive on the run but need to work on the strength elements. Remember, it’s a Hyrox race, not just a running event!

Segments to Improve:

Now, let’s delve into the segments that need some sharpening. Here are the areas where you can transform weaknesses into strengths:

• Wall Balls (00:20:34): This was your slowest segment. Technique is key here. Practice your squat depth and chest-to-wall accuracy. Try doing sets of 10-15 reps, focusing on form over speed. Incorporate a strength circuit that includes wall ball drills, squat variations, and core exercises to build the necessary strength.
• Sandbag Lunges (00:10:35): These can be a cardio killer! To improve, work on your lunge technique with lighter weights first, then gradually increase. Try adding weighted step-ups and Bulgarian split squats into your routine to build strength in the same muscle groups. Aim for explosive movements to mimic the race day feel.
• Sled Pull (00:07:47) and Sled Push (00:04:45): These are crucial for building leg and core strength. Implement heavy sled pulls and pushes in your training. Focus on a strong, steady pace rather than sprinting, which will help you maintain form as fatigue sets in.
• Burpees Broad Jump (00:08:25): Burpees are all about efficiency. Work on your transitions between the jump and the burpee. Try interval training with sets of burpees followed by broad jumps to build endurance.
• Ski Erg (00:05:20): This segment could use some work. Focus on your pull technique and engage your core. Incorporate rowing drills and resistance training for your upper body to build explosive strength.
• Farmers Carry (00:03:13): Grip strength matters! Practice with heavier weights and longer distances to boost your endurance in this segment. Consider doing carries with uneven weights to challenge your stability.

Race Strategies:

Now that we’ve identified key areas for improvement, let’s talk about race day strategies. Here are some tactics to help you maximize your performance:

• Pacing: Start your first run a bit faster than you did this time. Find that sweet spot where you’re not sprinting but also not holding back. Stick to a consistent pace for the first half, and then unleash your speed in the latter part of the race.
• Transitions: Work on your transition time! You spent 00:08:33 in the roxzone. This is prime resting time, so aim to make quick transitions. Practice switching from one exercise to another to improve your flow.
• Visualize: Before race day, visualize each segment. Picture yourself executing each exercise perfectly and transitioning smoothly. Mental practice is as important as physical training.
• Nutrition: Don’t underestimate the power of good nutrition pre-race. Fuel your body properly with carbs and protein to ensure you have the energy to power through!

Conclusion:

Alexandre, remember that every athlete has room to grow. “The only way to achieve the impossible is to believe it is possible.” Keep that fire burning, and don’t shy away from pushing your limits. Embrace the grind—because staying comfortable won’t get you to the finish line faster! And who knows? You might just surprise yourself next time with the improvements you make. 💪💥

So, lace-up those shoes, grab that sandbag, and let’s turn those weaknesses into your next strengths. You’ve got this, champ! Keep hustling, and I’ll see you at the next race. I’m Rox-Coach, and I’m here to help you crush it!