Paulin Audrey Hyrox Result

Overall Performance:

The performance of Audrey Paulin in the 2024 Bordeaux HYROX race places her impressively within the top 19% of all athletes and the top 16% in her age group, showcasing a strong competitive edge. Notably, her overall time was 01:34:28, with a total running time that was slightly slower than average, indicating a potential area for improvement. Audrey's performance was particularly strong in strength-based exercises, with remarkable achievements in the Wall Balls and Sled Push segments, highlighting her as having a more strength-oriented profile. However, the pacing in the running segments suggests that she started off too slow compared to the average, which could indicate a cautious approach or an area for pacing improvement.

Segments to Improve:

• Total Running Time: With a total running time slower than average, Audrey's endurance and speed in running need focus. Incorporating interval training, such as 400 to 800-meter repeats at a pace faster than her current race pace, with equal rest times, could improve her speed. Additionally, long runs at a steady, moderate pace will enhance her endurance. Incorporating hill sprints and tempo runs into her training can also improve her running economy and lactate threshold.
• Roxzone: The slower Roxzone time suggests longer transition times between exercises. Improving overall fitness through high-intensity interval training (HIIT) and practicing quicker transitions between exercises can reduce this time. Circuit training that mimics the race's structure, focusing on quick shifts from one exercise to the next, can also be beneficial.
• Sled Pull: Although slightly better than average, further improvement in sled pull can be achieved by strengthening the posterior chain. Exercises such as deadlifts, kettlebell swings, and pull-throughs will enhance the power needed for this segment. Practicing the actual sled pull with varying weights and distances can also improve technique and efficiency.
• Sandbag Lunges: This segment was slower than average, indicating a need for stronger leg muscles and better endurance. Lunges with weight progression, step-ups, and Bulgarian split squats will build strength in the relevant muscle groups. Incorporating sandbag workouts that simulate race conditions will also improve performance in this specific segment.
• Rowing: To improve the slower-than-average rowing time, focusing on rowing technique and interval rowing sessions can be beneficial. Workouts that alternate between high intensity and moderate recovery periods will improve both endurance and power. Technique drills emphasizing proper posture, leg drive, and arm pull coordination are also crucial.

Race Strategies:

• Start Strong: Audrey should aim for a slightly faster start in her running segments to prevent playing catch-up. Warming up thoroughly with dynamic stretches and a few short, fast-paced runs will prepare her muscles and cardiovascular system for the race pace.
• Running Efficiency: Focusing on maintaining a consistent pace that is slightly challenging but sustainable across all running segments can help improve her total running time. She should practice pacing strategies in training, using a running watch or app to monitor and adjust her pace in real-time.
• Strength-Running Balance: Given her strength-oriented profile, Audrey should balance her training to include more running-focused workouts without sacrificing strength training. This hybrid approach will enhance her overall performance and address the slower running segments.
• Quick Transitions: Practicing quick transitions between exercises during training sessions can significantly reduce Roxzone time. Setting up mock race courses that mimic the sequence of exercises in HYROX races will help improve her efficiency during these transitions.
• Mental Preparation: Mental resilience plays a crucial role in endurance races. Visualization techniques, setting small, achievable goals throughout the race, and maintaining a positive mindset can help Audrey push through challenging segments and improve her overall performance.

By focusing on these targeted areas for improvement and implementing the suggested strategies, Audrey Paulin can expect to see significant gains in her future HYROX race performances.