Kaminski Stephane Hyrox Result

Overall Performance:

Stephane, your performance at the 2024 Frankfurt HYROX event was impressive! Finishing with an overall time of 01:18:58 puts you in the top 35% of 1477 athletes—a solid achievement! You showed remarkable speed on the run, completing your total running time in 00:37:29, which is 02:16 faster than average. This indicates a strong running profile, which is great for a hybrid competition like HYROX. However, we need to address some segments where you lost time, which can really help you climb the ranks further.

Regarding your pacing, you started off strong with Running 1 at 00:04:00, but it seems like you might have pushed a bit too hard early on. This could have contributed to slower performances in subsequent strength segments. The goal here is to harness that speed while ensuring your strength work doesn’t suffer. Remember, in HYROX, it’s not just about running fast; it’s about balancing that with solid strength endurance!

Segments to Improve:

Here’s a breakdown of the segments where you can improve:

• Sled Pull (00:04:56): This segment was 00:29 slower than average. To enhance your performance here, focus on strength training for your back and legs. Incorporate deadlifts, bent-over rows, and pull-ups into your routine. Additionally, practice sled pulls with varying weights to build endurance and technique. Work on your grip strength as well, as it can play a significant role in your performance.
• Wall Balls (00:06:04): This was another area where you lagged behind, clocking in 00:17 slower than average. To improve, focus on explosive squats and shoulder presses. Incorporate high-rep wall ball workouts to develop endurance and technique. Make sure you're using your legs to generate power rather than relying solely on your arms.
• Farmers Carry (00:02:25): You were 00:24 slower than average here. To boost this segment, include farmer's carry workouts with heavier weights to improve grip strength and core stability. Focus on maintaining a strong posture while carrying the weights, and consider incorporating suitcase carries to work on unilateral strength.
• Burpees Broad Jump (00:04:49): You were 00:06 slower than average in this segment. To improve here, work on your explosive strength with plyometric exercises such as box jumps and broad jumps. Add burpee drills into your training, focusing on maintaining a steady rhythm and minimizing rest between reps.
• Sled Push (00:02:52): This was 00:11 slower than average. For improvement, focus on leg strength with squats and lunges, and practice pushing the sled with varying weights. Work on your technique to ensure you’re driving with your legs rather than your arms.
• Ski Erg (00:04:42): Here, you were 00:22 slower than average. To enhance your performance, incorporate more rowing and ski erg sessions into your training. Focus on your technique, ensuring you’re engaging your core and using your legs effectively to drive power.

Race Strategies:

Implement these strategies for better performance in your next race:

• Pacing: Start your race at a controlled pace, especially during the running segments. Aim to maintain a steady effort rather than a fast start. This will help you conserve energy for the strength segments that follow.
• Transitions: Work on your transition times. Since your roxzone was 00:45 slower than average, practice moving efficiently from one exercise to another. Consider setting up mock races where you focus on your transitions, mentally preparing yourself for quick switches.
• Mindset: Remember, HYROX is as much a mental game as it is physical. Embrace the discomfort and push through those tough moments. A great quote to keep in mind is from Goggins: "When you think you're done, you're only at 40% of your total potential." Push past those mental barriers!

Conclusion:

Stephane, you have the potential to elevate your performance even further! With a solid foundation in running, now it’s time to tighten up those strength segments. Remember, every bit of improvement counts, and every rep gets you closer to your goals. Keep pushing, stay disciplined, and don’t forget to have fun along the way! After all, what’s a little sweat and hard work when you’re chasing greatness? Now go crush those weaknesses and show them who’s boss! 💪💥

Keep training smart, and I’m here to support you in your journey. You got this, champ! - The Rox-Coach