peysson frederic Hyrox Result

Overall Performance:

Frederic, you put in a solid effort during the 2024 Stockholm Hyrox event, finishing in an impressive time of 01:23:03, placing you in the top 47% overall and top 48% in your age group. Your total running time of 00:38:22 is noteworthy—3:11 faster than average—indicating a strong running profile. However, your pacing in the first segment was a bit on the fast side, which can lead to fatigue later in the race. This is a common pitfall; remember, it’s a marathon, not a sprint! 🏃‍♂️💨

Your splits show that while you excelled in running and some strength-based exercises, there are clear areas where you can improve. The key takeaway? You're more of a runner, which means we need to focus on turning those strength segments into powerhouses for you. Time to smash those weights and get comfortable under pressure!

Segments to Improve:

• Burpees Broad Jump: Your time of 00:07:10 was a staggering 02:08 slower than average. This segment is taxing, but with the right approach, you can master it. Start incorporating burpee drills into your routine. Aim for 5–10 rounds of 10 burpees followed by a broad jump. Focus on keeping your chest up and landing softly to protect your joints!
• Sandbag Lunges: Clocking in at 00:06:48, you were 01:54 slower than average. Lunges are all about control and stability. Let's work on weighted lunges in a controlled environment. Use a sandbag or a barbell and practice walking lunges. Start with manageable weights and focus on maintaining an upright posture. Aim for 4 sets of 10–12 repetitions per leg.
• Wall Balls: At 00:06:39, you were 00:24 slower than average. Wall balls can be deceptively challenging. Focus on your squat depth and the explosiveness of your throw. For drills, try 3 sets of 15–20 reps, ensuring you’re using a weight that challenges you but allows you to maintain form. Remember, it’s not just about how hard you throw, but how fluidly you move through the full range of motion!
• Roxzone: Spending 00:07:18 in transitions, which is 00:49 slower than average, suggests we need to tighten up your transitions. Practice moving quickly between exercises during your training sessions. Set up circuits that mimic race conditions, and time yourself on transitions to develop speed and efficiency.

Race Strategies:

• Pacing: Start steady. Your first running segment was a bit too fast. Consider starting at a pace that feels comfortable and sustainable for the first half of the race. Gradually increase your speed as you progress, allowing your body to warm up into the race.
• Transitions: Use your rest wisely but efficiently. In your next training sessions, practice quick transitions. Set time limits for each segment to simulate race conditions and push yourself to be faster.
• Breathing: During high-rep segments like burpees and wall balls, focus on your breathing. Inhale when you lower, exhale explosively as you rise and throw. This will help you maintain energy levels and keep your heart rate in check.

Conclusion:

Frederic, you're on the right path, but let’s turn those weaknesses into strengths. Embrace the grind and remember what David Goggins says: “You are stopping you, you are giving up instead of getting hard.” Each session is an opportunity to get better, to push your limits, and to redefine what you think is possible. You’ve got the potential to break into the top 30% with the right focus and determination.

So, let’s take those burpees and wall balls and turn them into your most feared weapons. You’re not just a runner; you’re a warrior. Get ready to crush those goals! 💪💥

Keep pushing, and remember to enjoy the process. After all, what’s the point of doing burpees if we can’t laugh about them later, right? You've got this! Stay strong, stay focused, and let’s go get that next race! - The Rox-Coach.