Serieys Julien Hyrox Result

Overall Performance:

Julien, let’s break down your race at the 2024 Hyrox event in Marseille. You secured a solid overall rank of 515 out of 1504 athletes, placing you in the top 34%—that’s no small feat! In your age group (35-39), you ranked 92 out of 284, which puts you in the top 32%. Your overall time of 1:17:32 is impressive, especially considering your total running time of 38:03, which was 1:06 faster than the average. This clearly indicates that you have a runner’s profile, and it’s time to harness that strength while sharpening your other skills. However, your pacing strategy could use some fine-tuning. Starting with a slower first running segment (5:16) might have cost you valuable time; you were 56 seconds slower than average there. It seems you may have been a bit cautious or perhaps saving energy for the later segments. Let’s get that pacing nailed down so you can truly shine throughout the race. Remember: “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. Now, let’s make those dreams a reality!

Segments to Improve:

Now, let’s dive into the segments that need some serious work. You showed great strength in the Ski Erg and some of the running segments, but there are areas where you can really turn the tide.

• Sled Push (3:04): This was 26 seconds slower than average, and it’s a tough one. To improve here, focus on power development. Incorporate heavy sled pushes into your routine. Start with short distances and gradually increase as you build strength. Work on your stance—keep your hips low and drive through your heels. Consider doing resisted sprints with a sled to improve your explosive power.
• Sled Pull (4:35): Similar to the sled push, this segment was 14 seconds slower than average. To enhance your performance here, add pulling variations to your training. Try using a resistance band for banded sled pulls or work on rope pulls to develop grip strength and core stability. Focus on maintaining a strong posture to prevent fatigue.
• Wall Balls (5:37): This was 3 seconds faster than average, but there's room for improvement. Incorporate high-rep wall ball workouts into your training. Work on your squat depth and ensure you’re engaging your core effectively. Try to maintain a consistent rhythm—remember, it’s all about the flow. You could also use a lighter ball for speed work!

Finally, your Roxzone time (7:29) was 1:40 slower than average. This indicates that you may need to focus on your transition efficiency. To improve this segment, work on your overall fitness and practice quick transitions between exercises. Create a circuit workout that includes multiple exercises in quick succession to simulate race conditions.

Race Strategies:

During the race, pacing is key. Here are some strategies to consider:

• Start Strong, but Controlled: Given your faster running times, aim to start at a pace that feels manageable but allows you to pick it up after the first segment. Aim for around 4:50 for your first lap, which should give you a solid foundation to build on.
• Focus on Breathing: Especially during the Sled Push and Pull. Controlled breathing can help maintain your energy levels and keep your form in check. Remember, “It’s not the load that breaks you down; it’s the way you carry it.” - Lou Holtz.
• Transition Practice: Use your training sessions to simulate race day transitions. Time yourself between exercises and aim to reduce your Roxzone time. A few seconds saved can make a massive difference!

Conclusion:

Julien, you’ve got the potential to elevate your game. Keep refining your strengths, particularly your running, while dedicating time to those segments that need a little TLC. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” - Dwayne Johnson. Embrace the grind, and let’s make those weaknesses into strengths. And hey, next time you're pushing that sled, just think: it's not just a workout; it’s a great excuse to look like a superhero in training! 💪 Keep pushing, keep grinding, and let’s get after it! You’ve got this—The Rox-Coach.