Bonnin Alexis Hyrox Result

Overall Performance:

Hey Alexis! First off, huge congrats on your performance at the 2024 Hong Kong HYROX! Finishing 92nd overall out of 2712 athletes is no small feat, especially when you’re rocking a time of 01:12:04, landing you in the top 3%—that's some serious business! 🏆

When we look at your running stats, you’re clearly a strong runner with a total running time of 00:31:54—4:52 faster than the average, and your best lap at 00:03:52 shows you've got wheels! However, your pacing was a bit of a rollercoaster. You started Running 1 a tad slow (about a minute off average), but you picked up speed in the later runs, especially in Running 2, where you crushed it at 00:03:53. This indicates you might have held back a bit early on, which is a smart strategy, but there’s room to tweak that to maximize your gains.

Your performance profile suggests you lean more towards running strength, so let’s fine-tune those areas that could use a little love. After all, nobody wants to be known as the wall ball champion if the wall is just going to laugh at you! 😂

Segments to Improve:

• Wall Balls: You clocked in at 00:07:32, which is significantly slower than average. For improvement, focus on your squat depth and posture. Aim for a faster transition from your squat to the throw. Try incorporating Tabata wall balls in your workouts—20 seconds of work, 10 seconds of rest for 8 rounds. This will build endurance and speed!
• Sled Pull: At 00:04:57, you lagged behind, which can be improved with technique. Ensure your grip is strong and you’re using your legs to drive the sled rather than relying solely on your upper body. Incorporate heavy band pulls and resistance sled drags in your training. Aim for 4 sets of 20 meters to build strength and technique.
• Burpees Broad Jump: You’re sitting at 00:04:27, which is a bit slow. Practice these in sets of 10, focusing on explosive power during the jump. Also, work on your transition between the burpee and the jump. Try burpee box jumps to simulate the transition. This will help you gain speed and efficiency!
• Roxzone: Spending 00:05:22 here, which is slower than average, indicates it’s time to hustle. Work on your transition time by refining your setup before the next exercise. Try doing transition drills between exercises during your training, focusing on fluid movements. Aim for less than 5 seconds of downtime between exercises.
• Sandbag Lunges: You clocked 00:04:19. To improve, ensure your form is solid—keep that chest up and back straight. Incorporate sandbag complex routines in your training, where you work in a series of movements (lunges, squats) with the bag to build endurance and strength.
• Sled Push: With a time of 00:02:46, you could push it a bit more. Focus on your leg drive. Try weighted sled pushes in your gym routine, aiming for 5 sets of 20 meters, with a focus on speed.
• Farmers Carry: Your 00:02:00 indicates potential for improvement. Work on your grip strength and posture during carries. Incorporate heavy carries and single-arm carries into your routine to build strength and stability.

Race Strategies:

• Pacing: Start with a slightly more aggressive approach to your first run segment, maybe aim to be within 15 seconds of the average. This will help set the tone for your race.
• Transitions: During the race, practice quick mental checks before transitioning between exercises. A few seconds spent thinking can save you a lot more in the long run!
• Focus on Breathing: Especially during the strenuous segments like sled pulls and wall balls, find your rhythm and maintain a strong breathing pattern. It'll keep you from burning out too soon.
• Visualize Success: Before the race, visualize how you want each segment to go. This mental prep can really set you up for a strong performance.

Conclusion:

Alexis, you’ve got the heart of a lion and the legs of a gazelle! Keep pushing those limits and tackle those weaknesses with relentless determination. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” 💪

Take these insights, work on those segments, and come back stronger than ever. You’ve got this! Now go crush that training, and let’s turn those weaknesses into strengths like they’re nothing but a piece of cake—just make sure it’s a protein cake! 😄

Keep grinding, and I’ll catch you in the roxzone! - The Rox-Coach