Borel Stephane Hyrox Result

Overall Performance:

Stephane, you put in a commendable performance at the 2024 Marseille Hyrox event, finishing with an overall time of 01:23:00, landing you in the top 50% of all competitors and 19th in your age group. That’s no small feat! You clearly have a strong running profile, as evidenced by your total running time of 36:35, which is an impressive 4:56 faster than the average. You showcased your speed particularly well during the second running segment where you clocked in at 4:14, which is something to be proud of. However, there were some pacing inconsistencies, especially at the start with your first running lap being 1:26 slower than average. This could indicate that you might have started off a bit too slow, perhaps saving energy for later but missing the opportunity to capitalize on your running strengths. Overall, you have the potential to be a hybrid athlete, but there are specific strength segments that could use some serious work. 💪

Segments to Improve:

Now let’s dive into the segments that hold the most potential for improvement. Here’s where we can turn weaknesses into strengths:

• Wall Balls (00:07:33) - 69th Percentile: This segment needs your immediate attention. Focus on your squat depth and the timing of your throw. To improve, incorporate high-rep wall ball workouts into your routine. Aim for 3-4 sets of 15-20 reps, focusing on explosive power from your legs combined with a strong core engagement. Practice your rhythm; it’s all about the flow! And remember, the wall won't judge your form, but your score will! 🔄
• Sled Pull (00:06:07) - 79th Percentile: Your sled pull time is an area to beef up. This is a strength endurance exercise that can zap your energy. To improve, include heavy sled pulls in your training, focusing on short distances (20-30 meters) with heavier weights. Work on your grip strength, as it plays a big role in this segment. A good tip: if you’re feeling like you’re pulling a truck, you might just need to adjust your form! 🚛💨
• Sled Push (00:03:44) - 83rd Percentile: A similar strategy applies here. Add in sled pushes to your routine, focusing on powerful leg drive and maintaining a low body position. Incorporate 4-5 sets of 20 meters at a challenging weight. Think of it as pushing your way to victory, one sled at a time!
• Ski Erg (00:04:52) - 86th Percentile: Your ski erg time indicates a need for improved technique and conditioning. Incorporate interval training on the ski erg, aiming for short, intense bursts followed by brief rests. Focus on engaging your core and using your legs effectively. Remember, it’s not just about pulling; it's about pulling with purpose! 🎯
• Sandbag Lunges (00:05:09) - 51st Percentile: To boost your performance in this segment, work on your lunge technique. Incorporate weighted lunges into your routine, emphasizing form over weight. Also, practice lunging with the bag across your shoulders for added core activation. Consider this: every lunge is a step closer to greatness, so make them count!
• Farmers Carry (00:02:25) - 68th Percentile: This is all about grip strength and core stability. Integrate farmers carries into your weekly routine, carrying heavy dumbbells or kettlebells for short distances. Focus on keeping your shoulders back and your core engaged. These carries are going to be the only time you’ll want to be a “heavyweight” champion! 🏋️‍♂️

Race Strategies:

Race day strategies are equally important. Here are some actionable tactics to consider:

• Pacing: Start off with a slightly faster pace in your first running segment—this will set a strong tone for the race. Just remember, this isn’t a marathon; it’s a sprint with obstacles! 🎉
• Transitions: Your roxzone time of 7:13 is slower than average. Practice transitioning between exercises in your training. Do drills where you simulate the race environment, focusing on quick changes and maintaining your breath control to keep your heart rate low during transitions.
• Nutrition and Hydration: Ensure you’re fueling properly before the race. Experiment with energy gels or chews during training to see what works best for you. A well-fueled body is like a well-oiled machine, and we want you running like a Ferrari, not a rusty bicycle!

Conclusion:

Stephane, your performance at the 2024 Marseille Hyrox event was impressive, and with some focused training on those key segments, you can elevate your game even further. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing those limits, embrace the grind, and enjoy the journey. You’ve got this! Let’s turn those weaknesses into your next strengths. 💥

And hey, if anyone asks why you’re training so hard, just tell them you’re “building character”—and maybe a little muscle, too! Keep smashing it, and I’m here to help you every step of the way. Train hard, recover harder, and let’s get ready to crush the next one!

– The Rox-Coach