Vernat Benoit Hyrox Result

Overall Performance:

Benoit, first off, massive respect for pushing through that Hyrox race in Marseille! You finished 1451st overall, which places you in the top 96% of the competition. That’s no small feat! 💪 Your total time of 02:10:52 shows you’ve got the determination to keep grinding, and with some targeted tweaks, you can elevate that performance even further.

Now, let’s talk about your pacing. You started a bit slow with your first running segment (00:08:12), which set the stage for a challenging race. However, you ramped it up during Running 2 with a strong 00:05:30 split. This tells me you've got the wheels to run fast; you just need to find that balance at the start. Your overall running time of 58:03 is impressive and definitely indicates you have a stronger running profile compared to strength. It’s time to harness that and build your overall performance into a hybrid athlete powerhouse!

Segments to Improve:

Here’s the breakdown of the segments that need your attention:

• Sled Pull (09:34) - This was a significant area where you lagged behind the average. To improve, incorporate heavy sled pulls in your training. Aim for sets of 4-6 pulls, focusing on maintaining a steady pace. Also, practice single-arm rows to build your pulling strength while engaging your core for stability.
• Sandbag Lunges (10:02) - This segment needs some serious love. Work on weighted lunges and aim for 3 sets of 10-15 reps, focusing on form and range of motion. Use a mirror or film yourself to ensure your technique is on point. Think of it as ‘lunge like you mean it!’
• Rowing (07:14) - Here’s where you can shave off some time. Incorporate interval rowing sessions into your routine. Try rowing for 500 meters, rest for 1 minute, and repeat for 5 sets. Focus on maintaining a strong, consistent stroke rate for efficiency.
• Wall Balls (12:12) - Let’s get your core and legs firing! Incorporate wall ball drills at the start of your sessions, aiming for 3 sets of 15-20 reps. Focus on explosive power and proper squat form. Remember, it’s not just about throwing the ball; it’s about throwing it with intention!
• Ski Erg (06:08) - Your performance here could use a boost. Practice interval workouts on the Ski Erg. Try 30 seconds of maximum effort followed by 30 seconds of rest, repeating for 10 rounds. Engage your core and maintain a strong posture throughout.
• Burpees Broad Jump (09:18) - Burpees can be your best friend or worst enemy! Work on burpee technique drills and focus on explosive jumps. Aim for 5 sets of 10, and don’t be afraid to throw in some push-up variations to keep them fun!
• Farmers Carry (03:43) - This segment can be improved by adding farmers carry workouts to your regimen. Aim to carry heavy weights for 30-50 meters, focusing on keeping your core tight and posture straight. You’ll be carrying your groceries like a champ in no time!

Race Strategies:

Now that you know what to work on, let’s talk race day strategies:

• Pacing: Start your race with a controlled pace. Aim to keep your running split closer to the average for the first two segments. You don’t want to burn out early. Think of it as a marathon, not a sprint!
• Transitions: Your roxzone time of 10:05 indicates you can be quicker during transitions. Practice shifting gears between exercises during training. Set a timer and see how quickly you can transition from one movement to the next. It’s like a game of musical chairs, but with more sweat!
• Hydration and Nutrition: Don’t underestimate the power of fueling your body. Ensure you’re hydrated and have a pre-race meal that gives you sustained energy. Think of it as putting the right fuel in your engine before a long drive!

Conclusion:

Benoit, you’ve shown incredible potential in this race, and with focused training on those key segments, you’ll be leveling up in no time. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing those limits, and don’t forget to have fun while you’re at it. You’ve got this! 💥

Let’s get to work and turn those weaknesses into strengths. Every rep counts, and every drop of sweat is a step closer to your goals. Now go out there and smash it! 🏆

- The Rox-Coach