Egremy Philippe Hyrox Result

Overall Performance:

Philippe, first off, let’s give you a round of applause! 🏆 Finishing in the top 45% overall and 13th in your age group is no small feat. Your overall time of 01:20:58 showcases your strong running ability, especially with a total running time of 00:39:01, which is a solid 01:32 faster than average. This indicates you’ve got the speed dialed in, and you’re more of a runner than a strength athlete. However, your pacing in the first running segment was a bit off—at 00:06:02, it was 01:38 slower than average. Starting out too slow can leave you with extra energy that could be better utilized later in the race. Consider this a learning opportunity; even the best athletes have room for growth! 💥

Now, let’s dig into your performance. You’ve got the endurance and speed on the runs, but several strength-based segments need some work. The good news? You know where you need to focus, and that’s half the battle. As you continue working on those segments, remember: “It’s not about being the best. It’s about being better than you were yesterday.” - Unknown

Segments to Improve:

• Wall Balls (00:07:16): This segment was a significant time sink, 01:15 slower than average. To improve:
  • Practice proper squat form to ensure you’re using your legs effectively. Remember to keep your chest up and your core tight.
  • Incorporate high-rep wall ball workouts into your routine. Set a timer for 10 minutes and see how many you can complete. Aim for 20-30 reps per minute.
  • Pair wall balls with short runs to simulate race conditions and teach your body to recover while still working.
• Burpees Broad Jump (00:06:13): A 01:16 deficit here suggests you can increase your speed and efficiency:
  • Work on your burpee technique. Ensure you’re pushing through your heels to jump forward, keeping your core engaged to maintain form.
  • Try interval training: Perform burpees for 30 seconds, then do broad jumps for 30 seconds, resting for 1 minute. Repeat for 10 rounds.
  • Incorporate plyometric drills to develop explosive power, which will help you transition faster from burpees into jumps.
• Sandbag Lunges (00:05:19): 32 seconds slower than average indicates a need for more leg strength and endurance:
  • Focus on lunge form: Keep your front knee over your ankle, back straight, and core engaged.
  • Incorporate weighted lunges into your strength training, gradually increasing the weight as you improve.
  • Try walking lunges for distance to build endurance alongside strength.
• Sled Push (00:02:56): Here, you were 12 seconds slower than average. To push that sled like a boss:
  • Work on building overall leg strength with squats and deadlifts, as these will enhance your pushing power.
  • Incorporate sled pushes into your training with different weights to adapt your muscles to the load.
  • Focus on short, explosive bursts during sled pushes to develop power and speed.

Race Strategies:

• Pacing: Start your race with a more controlled pace during the first running segment. You can afford to ease into the race rather than sprinting out of the gate.
• Transitions: Work on minimizing your roxzone time. Transition quickly from one exercise to the next. Consider practicing quicker transitions between exercises during your training sessions.
• Mindset: Keep a positive attitude throughout the race. Remember, “The only thing that stands between you and your goal is the story you keep telling yourself as to why you can’t achieve it.” - Jordan Belfort
• Breathing: Focus on your breathing during the strength segments; it can help keep your heart rate manageable and your body functioning optimally.

Conclusion:

Philippe, you’ve laid a solid foundation with your running skills, and now it’s time to build on that strength! Embrace the grind, and remember that every rep and every second counts. As you work on your weaknesses, keep in mind that even the greatest athletes have faced challenges. “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. So set those goals high and crush them! 💪 Stay motivated, keep pushing, and let’s turn those weaknesses into strengths. You’ve got this! Remember, I’m here to help you every step of the way. You can call me The Rox-Coach! 💥