Bruchet Stéphane Hyrox Result

Overall Performance:

Stéphane, first and foremost, congratulations on completing the 2024 Marseille Hyrox! Finishing in the top 64% overall and 45% in your age group is no small feat, especially among 1,474 competitors. Your overall time of 01:27:25 reflects significant effort and determination. You've shown that you can push through tough workouts, but let's unpack this performance to see how we can take it to the next level.

Your total running time of 00:46:01 is 02:27 slower than the average, indicating that we need to dial in your running efficiency. It looks like you’re more of a strength athlete with hybrid capabilities, but your running segments suggest there’s room for improvement in your endurance. In the first segment, you started off a bit slower than average at 00:06:19, which might have set the tone for your later runs. However, your best running lap of 00:04:29 shows you can crank it up when needed. It’s all about finding that balance, like a well-timed burpee – you don’t want to rush it, but you also don’t want to take a nap in the middle! 💤

Segments to Improve:

• Running 1: 00:06:19 (01:37 slower than average)
• Running 3: 00:07:49 (02:20 slower than average)
• Roxzone: 00:07:22 (00:19 slower than average)

Let’s focus on these areas where you lost the most time. Your pacing at the start of the race was too conservative. To improve:

• Drills: Incorporate interval training to build your speed. Aim for 400m sprints at 80-90% effort, followed by equal rest periods. Repeat this 6-8 times. This will help you feel more comfortable with a faster pace right from the start.
• Long Runs: Integrate one long run per week at a steady pace, gradually increasing your distance. This will enhance your aerobic capacity and endurance. Aim for a pace that feels conversational but challenging.
• Transition Practice: Work on your Roxzone times by practicing transitions between exercises. Set up a mini circuit that mimics race conditions, focusing on quick transitions. Time yourself and aim to reduce that 7:22 to under 6 minutes.

Your Running 3 segment significantly dropped your overall performance. After tough exercises like sled pushes or burpees, it’s common to feel fatigued. To combat this, practice running immediately after strength work to simulate race conditions. This will help condition your body to transition between strength and endurance.

Race Strategies:

• Start Strong: Aim for a strong, but controlled pace in the first running segment. Think of it like starting a car – don’t floor it right away, but don’t stall either!
• Focus on Breathing: Use deep belly breathing techniques during running segments to maintain oxygen flow, especially after heavy lifts. This will help you recover quicker between workouts.
• Mind the Transitions: Visualize your transitions in your pre-race routine. Knowing exactly what you’ll do when you come off the sled or the erg can save precious seconds. Practice makes perfect!

Conclusion:

Stéphane, you’ve got the heart of a warrior! Remember, "The only way to see what you are capable of is to push beyond what you think is possible." Keep that in mind as you tackle these improvements. Your race shows you have the potential to climb the ranks even higher, and with focused training on your running segments and transitions, you’ll be well on your way to smashing your goals.

And hey, don’t forget to enjoy the process! Fitness is a journey, not a sprint (even if we’re doing Hyrox). Keep pushing those limits, and let’s turn those weaknesses into strengths. Remember, “If you’re not willing to work for it, don’t complain about not having it.” You've got this, Stéphane! 💪💥

Stay strong, and I look forward to seeing your progress! This is The Rox-Coach, here to help you crush your Hyrox goals! 🏆