Lescuyer Denis Hyrox Result

Overall Performance:

Denis, you crushed it at the 2024 Marseille Hyrox! Finishing 375th overall out of 1474 athletes puts you in the top 25%, and ranking 16th in your age group is no small feat—top 16% of 97 athletes is solid! Your overall time of 01:14:27 is commendable, especially with a total running time of 00:37:05, which is an impressive 00:32 faster than average. Clearly, you have a strong running profile!

However, let’s talk about pacing. The first running segment was a bit slower than average, which might have cost you some time, but you picked it up in the later laps. This shows a good understanding of pacing, but there’s room for improvement in your transition times. Your Roxzone time of 00:06:01 indicates that you spent more time than average between exercises, so let’s tighten that up. Remember, transitions are like your favorite sandwich—faster is always better! 🥪

Segments to Improve:

• Sled Pull (00:04:35): This segment was slower than average, and improving your strength and technique here will pay off. Focus on drills that enhance your pulling strength. Try incorporating heavy sled pulls into your weekly routine. Aim for 3 sets of 30-50 meters with a challenging weight. Additionally, practice your form with band-resisted rows to build the necessary pulling muscles without compromising your running.
• Sled Push (00:02:51): A little more strength training will go a long way. Add heavy sled pushes to your gym routine. Focus on short, explosive distances—3-5 sets of 20 meters, resting adequately between sets to maintain power output.
• Sandbag Lunges (00:04:29): Your lunges were slower than average. To improve, incorporate weighted lunges into your weekly strength sessions. Focus on balance and explosiveness. Use resistance bands for added difficulty. Aim for 3 sets of 10 lunges per leg with a challenging weight, emphasizing form over speed.
• Burpees Broad Jump (00:04:10): This exercise can be a real killer. Incorporate burpee box jumps in your training—alternate between burpees and box jumps to build both endurance and explosiveness. Do 3 sets of 10 reps, ensuring you focus on a quick transition from the ground to the jump.
• Overall Running Performance: While your running time is strong, consistency is key. Your first run was a bit too slow, and the rest of your segments improved steadily. Consider integrating interval training into your routine to better prepare for race conditions. Try 6x400m sprints with a rest period that allows you to maintain a strong pace on each sprint.

Race Strategies:

• Start Strong, Finish Stronger: Instead of easing into the race, plan to hit your target pace from the start. You can adjust your speed after the first segment if you feel good. Remember, the goal is to maintain a consistent effort throughout.
• Optimize Your Transitions: Practice quick transitions during your training. Set up mock race scenarios where you switch between activities with minimal rest. Think of it like a game of musical chairs—only faster!
• Mindset Matters: As Goggins says, "Suffering is the true test of life." Embrace the discomfort during tough segments, especially the sled pushes and pulls. Visualize success and remind yourself why you’re there—to conquer the challenge!
• Hydration and Nutrition: Pay attention to your hydration and nutrition before the race. Proper fueling can make a world of difference. Consider a light snack about 30 minutes before your race to keep your energy levels high.

Conclusion:

Denis, you’re already performing at a high level, and with targeted improvements, you can elevate your game even further. Remember, every great athlete has had their share of struggles. It's how you respond that defines you. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep pushing your limits, stay focused, and let’s turn those weaknesses into strengths! 💪💥

Keep grinding, because the only bad workout is the one you didn’t do. I’m here to help you smash those goals—let’s make the next race even more epic! You’ve got this, Denis! 🏆

Yours in performance, The Rox-Coach