Gimenez Audrey Hyrox Result

Overall Performance:

Audrey, first off, congratulations on completing the 2024 Hyrox Marseille event! Finishing with an overall time of 01:30:45 and ranking 271 out of 488 athletes is an impressive achievement, putting you in the top 55%. You also secured a solid 33rd place in your age group, which is no small feat! Your total running time of 00:41:00 shows you have a runner’s profile, being 5:20 faster than the average. This indicates you have a strong base in running that you can leverage to improve your performance in strength segments. Remember, “You are never done. You are just getting started.” – David Goggins.

However, we need to address a couple of pacing issues that emerged during the race. Your first running segment was 1:16 slower than average, which suggests a slower start. This might have cost you some momentum. But you picked it up beautifully in Running 2, where you clocked in the fastest lap. Balancing your pace is crucial; start strong but don’t go overboard. You can’t sprint a marathon, right? (Well, unless you’re Usain Bolt, but even he knows when to save it!)

Segments to Improve:

Now, let’s dig into the segments that need some work. The areas that stood out as potential growth opportunities are:

• Sled Push (00:04:43): This was 1:59 slower than average, and it's crucial for building overall leg strength and power. Focus on form: keep your back straight and drive through your heels. For training, incorporate sled pushes twice a week with varying weights and distances. Try adding resistance bands to mimic fatigue while pushing.
• Sled Pull (00:06:45): You were 55 seconds slower here. This requires a strong grip and back strength. Work on your grip strength with farmer's carries and deadlifts. During your sled pull sessions, focus on your core engagement; it should feel like a full-body workout. Try adding interval sled pulls to simulate race conditions.
• Sandbag Lunges (00:06:01): You were 1:08 slower here. Ensure your lunges are deep and controlled. Try tempo lunges—slow down on the way down and explode back up. Add core stability exercises like planks or hanging leg raises to improve your overall stability during the lunge.
• Burpees Broad Jump (00:06:35): This segment was 21 seconds slower than average. Focus on explosive movements. Incorporate broad jumps into your burpee routine—practice a burpee, and then jump as far as you can. Keep that heart rate up and build endurance with more circuit-style training.
• Wall Balls (00:05:58): You were 57 seconds slower here. Form is key; keep your core tight and aim for a consistent rhythm. Perform wall ball drills at high volume, focusing on accuracy and consistency. Try increasing your reps gradually to build endurance.

Incorporate these drills into your weekly routine, targeting each area at least twice a week. The goal is to turn these weaknesses into strengths, and with consistent effort, you’ll see improvements. Remember, “The only easy day was yesterday.”

Race Strategies:

Going forward, let’s sharpen your race strategies:

• Pacing: Start the race with a moderate pace. Aim for a controlled effort during the first 1-2 running segments to really conserve energy for the strength exercises. Remember, it’s a marathon, not a sprint!
• Transition Efficiency: Your Roxzone time was slightly slower than average. Work on your transitions between exercises. Practice them in training so they become second nature during the race. Think of it like a relay race; every second counts!
• Nutrition and Hydration: Ensure you’re properly fueled before the race. A well-timed snack can make a difference. Experiment with different foods during training to see what works best for you.
• Mental Resilience: Stay mentally tough throughout the race. Visualize yourself conquering each segment. When the going gets tough, remind yourself why you started. “You will never suffer from a lack of strength; you will suffer from a lack of will.”

Conclusion:

Audrey, you’ve shown great promise in this race, especially with your running, which is your strength. Now it’s time to build on that foundation and strengthen those segments that need a little extra love. Remember, every expert was once a beginner, and the only way to improve is through hard work and dedication. As you prepare for your next Hyrox, keep pushing those limits, and don’t forget to enjoy the journey. “What lies behind us and what lies before us are tiny matters compared to what lies within us.” Keep that fire alive, and let’s crush the next one! 💪💥

Stay strong, stay focused, and remember—you’ve got this! From your Rox-Coach, let’s get to work!