Durand Manon Hyrox Result

Overall Performance:

Manon Durand, representing France, demonstrated an impressive performance in the 2024 Ciudad de Mexico HYROX race, securing a place in the top 1% of all athletes and ranking 18th overall. In her age group (30-34), she achieved an impressive 4th rank, standing out among 292 competitors. Her overall time was 01:24:44, with a total running time of 44:36, which was a mere 35 seconds slower than the average for this event.

Manon's performance shows a slight inclination towards strength exercises, as her running time was a bit slower than the average. As for pacing, the splits from running 1 to running 4 revealed that she started the race at a slower pace but managed to catch up and even surpass the average time in the following segments. This suggests that she may have a conservative start strategy, preserving energy for the strenuous segments ahead.

Segments to Improve:

Looking at the race splits, there are a few segments where improvement could lead to better overall performance. Here are specific strategies and techniques to focus on:

• Run Total: Given that Manon's total running time was slightly slower than average, it would benefit her to include more long-distance running into her training routine. Including interval training, tempo runs, and hill workouts can help improve her running stamina and speed.
• Wall Balls: Her performance in this segment was notably slower than average. Incorporating more functional strength training exercises, such as kettlebell swings, squats, and thrusters can improve her strength and coordination for this exercise. Practicing the correct form and technique for wall balls is also crucial.
• Burpees Broad Jump: Manon was slower than average in this segment. To improve, she should work on plyometric exercises like box jumps and power skipping. Regular practice of burpees with a focus on explosive power during the jump phase will also help.
• Roxzone: Although Manon was faster than average in this segment, there's still room for improvement. She should work on her transition speed between exercises and reduce rest time. This can be achieved through circuit training, which mimics the quick transition between exercises in a Hyrox race.
• Sled Pull: Manon was faster than average in this segment but could still improve. Strength training focused on the back and leg muscles, like deadlifts and squats, can enhance her performance in this segment. Practicing the sled pull with progressive overload can also help improve her time.

Race Strategies:

Considering her strengths and areas for improvement, Manon might benefit from a few changes to her race strategy:

• She should maintain a steady pace from the start, conserving energy for the more strenuous segments ahead.
• Focusing on transition speed and minimizing rest time can help improve her time in the Roxzone and overall race time.
• Prioritizing form and technique in strength exercises, particularly Wall Balls, can lead to better performance and reduced risk of injury.
• Finally, considering her runner profile, incorporating more strength training into her routine can help balance her performance and potentially improve her overall time.