Kemel Yanisse Hyrox Result

Overall Performance:

Yanisse, you crushed it at the 2024 Marseille Hyrox event! Finishing in the top 70% overall and top 77% in your age group is no small feat, especially against a field of 1,474 athletes. Your total time of 01:29:58 is commendable, and the standout fact here is your total running time of 00:40:24, which is 04:03 faster than average. This shows you have a runner’s profile, so let’s leverage that strength!

However, your pacing during the first run segment was a bit slow, clocking in at 00:06:32, which is 01:46 slower than average. This indicates a potential for better pacing strategies that can set you up for a strong race. You clearly have the endurance and speed in running, but that strength segment could use some serious attention. Let’s dive into those areas and figure out how to turn your weaknesses into strengths!

Segments to Improve:

• Wall Balls (00:09:28): This was your slowest segment, ranking in the 88th percentile. Focus on form first: ensure you're hitting the right depth in your squat and using your legs to power the ball up. Try:
  • 3 sets of 15-20 wall balls, focusing on explosive power.
  • Incorporate a squat jump immediately after each wall ball to build the necessary leg strength.
  • Practice pacing by doing wall balls in intervals of 30 seconds on, 30 seconds off.
• Sled Pull (00:06:07): This segment was 00:54 slower than average. Focus on your grip and posture:
  • Train with lighter weights initially to perfect your form before adding more load.
  • Do sled pulls with a focus on short, powerful pulls, practicing your technique without rushing.
  • Consider low-intensity sled drags to build up endurance, followed by higher intensity pulls.
• Burpees Broad Jump (00:06:24): A 00:39 slower performance suggests you can optimize this area:
  • Practice transitions: focus on your footwork to minimize time spent getting into the jump position.
  • Do drills involving burpees followed by broad jumps to improve fluency and speed.
  • Incorporate agility ladder drills to enhance your foot speed and quickness.
• Sandbag Lunges (00:06:03): This was another slower segment, and lunges require both strength and balance:
  • Incorporate weighted lunges into your routine, focusing on maintaining balance and form.
  • Practice walking lunges across a distance to build endurance.
  • Try alternating legs quickly to mimic the race environment, keeping rest minimal.
• Farmers Carry (00:02:33): You were 00:16 slower than average here. It's all about grip strength and posture:
  • Incorporate Farmer's walks into your weekly training, gradually increasing the weight.
  • Practice carrying the load over longer distances.

Race Strategies:

• Pacing: Start your first run segment at a comfortable pace. Remember, you want to feel fresh heading into the strength segments. Consider aiming for a negative split during the race, gradually speeding up each run segment.
• Transitions: Focus on minimizing your roxzone time. Practice quick transitions in your training sessions; set a timer and work on moving efficiently from one exercise to the next, as if you’re in the race.
• Mental Preparation: Visualize each segment before the race. Imagine yourself powering through the wall balls like a superhero! This mental rehearsal can help reduce anxiety and improve performance.

Conclusion:

Yanisse, you have the potential to turn those segments from weaknesses into absolute strengths! Remember, “The only way to get better is to push yourself past your limits.” You’ve got the running down, now it’s time to build that strength. Embrace the grind, and don’t shy away from the pain. After all, that’s where growth happens!

And hey, why did the Hyrox athlete bring a ladder to the race? To reach new heights! Keep pushing, and let’s make that next race even better! 💪💥🏆

This is your Rox-Coach signing off—now get to work!