MermoudGasser Franck Hyrox Result

Overall Performance:

Franck MermoudGasser demonstrated a commendable performance in the 2024 Paris HYROX race. With an overall rank of 1337 out of 1579 athletes, Franck placed in the top 84% of participants. He did exceptionally well in his age group, ranking 40th out of 50 athletes, placing him in the top 80%.

Franck's running performance was rather impressive, finishing with a total running time of 51:09, which was 20 seconds faster than the average time. His best running lap was completed in 5:56, indicating a strong running ability. Franck seemed to have a more runner profile, with his running performance exceeding his strength-related exercises.

However, his pacing might need some attention. Franck started the race quite fast, as evident from his first running segment which was 41 seconds faster than the average. But this fast start seemed to have affected his performance in the subsequent Running 2 segment, where he was slower by 2:47 minutes than the average. This indicates that Franck may have started too fast, which is something that can be worked on.

Segments to Improve:

• Run Total: Despite Franck's strong running profile, there's room for improvement in his total running time. Incorporating interval training, where periods of high-intensity running are alternated with periods of rest or lower-intensity running, can boost his speed and endurance. Additionally, hill running can strengthen his leg muscles, improving his running form and efficiency.
• Burpees Broad Jump: Franck's performance in this segment was slower than average. Practicing burpees can improve his strength and endurance needed for this exercise. To specifically improve the broad jump, plyometric exercises like box jumps and long jumps can be incorporated into his training routine.
• Roxzone: Franck's time in the Roxzone was slower than average, indicating he might have rested more or took more time to transition. Focusing on improving overall fitness and reducing transition time can help. This could include practicing transitions or incorporating functional workouts into his training regimen to improve his mobility and agility.
• Sled Pull: Franck's sled pull performance was below average. To improve in this area, exercises that strengthen the lower body and core, like squats, lunges and deadlifts, can be beneficial. Additionally, practicing the sled pull technique can also help improve efficiency and speed.

Race Strategies:

To enhance his race performance, Franck should consider the following strategies:

• Pacing: Starting the race at a controlled pace can help conserve energy for the later stages of the race. This can be practiced in training by running at a steady, manageable pace during long runs.
• Strength Training: Increasing strength training can help improve performance in strength-based segments like the Burpees Broad Jump and Sled Pull. This could involve incorporating more strength training days in his workout routine.
• Transition Practice: Practicing transitions between different exercises can help decrease the Roxzone time. This can be done by simulating the race format in training and focusing on quick and efficient transitions between exercises.