Ridings Alexandre Hyrox Result

Overall Performance:

Alexandre, first off, let’s take a moment to appreciate your performance at the 2024 Marseille Hyrox event. Finishing 602 out of 1504 athletes is no small feat—you're in the top 40%! That’s a testament to your grit and determination. Your overall time of 01:19:23 and a total running time of 00:36:38 show you're definitely built for speed, as you were 3:22 faster than average on the run. However, your pacing tells a different story, particularly in the first running segment where you were 1:32 slower than average. It seems like you might have started a bit too slow, which might have cost you some precious seconds in the overall race. You’ve got a solid running profile, but you need to balance that with some serious strength training for those tougher segments.

Segments to Improve:

Now, let’s dive into the segments that need a little more love:

• Wall Balls (00:07:29) - This was your slowest segment, and it’s time to turn that around. It’s all about technique and endurance. Focus on your squat depth and the explosive upward motion. Try this: do sets of 10 wall balls, resting only 30 seconds between sets. Gradually increase the number of reps as you get comfortable.
• Sandbag Lunges (00:05:53) - You lost 1:16 here, which is significant. Work on your lunging form and ensure you're driving through the heel. Incorporate weighted lunges into your routine, aiming for 3 sets of 10 on each leg. Add in some dynamic stretches before your workouts to increase mobility.
• Sled Pull (00:05:28) - At 59 seconds slower than average, this is an area where strength conditioning can make a huge difference. Focus on building your back and leg strength. Try sled pulls with varied weights and distances, aiming for 4-5 pulls of 20-30 meters. Make sure to maintain a strong posture and engage your core!
• Burpees Broad Jump (00:04:50) - A 31-second difference means you can definitely step it up. Practice your burpees with a focus on explosiveness. Perform 10 sets of 5 burpees followed by a broad jump. This will build your endurance and explosiveness simultaneously.
• Sled Push (00:02:47) - Losing 6 seconds may seem minor, but every second counts! Incorporate more pushing drills. Aim for 5 sets of 20 meters with a heavy sled, focusing on maintaining a low stance and driving through your legs.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but controlled. A good rule of thumb is to maintain a pace you can hold for the entire race—think of it as a marathon, not a sprint. You don’t want to burn out early.
• Transition Efficiency: Your Roxzone time of 5:47 is slightly faster than average, but there’s room for improvement. Practice quick transitions in training—set up your stations and practice moving between them without losing momentum.
• Mindset: Channel David Goggins and remind yourself that the pain is temporary, but the glory is forever. Keep pushing through those tough segments; embrace the discomfort. When you feel like quitting, remember why you started.

Conclusion:

Alexandre, remember, "You don't get what you wish for; you get what you work for." Your performance in Marseille was commendable, but there are always areas for improvement, and that’s what keeps us hungry. Add these targeted workouts to your routine, and watch your performance soar. Keep grinding, keep sweating, and most importantly, keep smiling! You've got this! 💪💥

And hey, if you ever feel like you’re hitting a wall, just remember: walls were made to be broken down—especially if there's a wall ball involved! 🏆

Stay strong, and let’s crush those next goals together! This is the Rox-Coach signing off!