Brocart Guillaume Hyrox Result

Overall Performance:

Guillaume, you crushed the 2024 London Hyrox with a solid time of 01:14:42, placing you in the top 20% overall and top 17% in your age group. That’s no small feat! Your total running time of 00:33:29 is impressive—4:16 faster than average—clearly indicating you're more of a runner than a lifter. However, your pacing in the first running segment suggests you might have been a bit too cautious, showing a 5:00 split that was 51 seconds slower than average. This could have put you in a bit of a hole early on. But don’t worry, we’ll turn that around! 🏆

Your performance reveals a hybrid profile, but leaning more towards running. While your running segments boast some impressive splits, your strength segments—specifically Wall Balls and Burpees Broad Jump—show significant room for improvement. It’s time to turn that running prowess into a well-rounded Hyrox performance. Remember, "You are not a product of your circumstances; you are a product of your decisions." Let’s refine those decisions on race day!

Segments to Improve:

• Wall Balls (00:06:18) - This segment was 55 seconds slower than average, placing you in the 46th percentile. To improve:
  • Focus on explosive power. Incorporate Med Ball Slams and Squat Jumps into your routine.
  • Practice your wall ball technique. Stand at a distance where you can comfortably hit the target. Aim for consistent, fluid motion.
  • Perform Plyometric Squats to build leg strength and explosiveness. Aim for 3 sets of 10 reps.
• Burpees Broad Jump (00:05:05) - 44 seconds slower than average, 43rd percentile. To improve:
  • Work on your transition speed. Set a timer for Tabata Burpees (20 seconds of work, 10 seconds of rest) to get used to fast transitions.
  • Include Broad Jumps in your training, focusing on landing softly and maintaining form. Aim for 5 sets of 5 jumps.
• Sled Pull (00:04:30) - 19 seconds slower than average, 36th percentile. To improve:
  • Focus on your grip and pulling technique. Practice Heavy Sled Pulls with a focus on keeping your core tight.
  • Incorporate Farmer’s Carries to build grip strength and overall endurance. Aim for 3 sets of 30 meters.
• Sandbag Lunges (00:04:31) - 12 seconds slower than average, 31st percentile. To improve:
  • Prioritize form over speed. Practice Weighted Lunges with a focus on keeping your knee aligned over your ankle.
  • Increase your endurance with Walking Lunges as part of your warm-up, aiming for 3 sets of 20 reps.
• Sled Push (00:02:41) - 8 seconds slower than average, 40th percentile. To improve:
  • Incorporate Prowler Pushes into your workouts, focusing on driving through your heels and maintaining a low position.
  • Practice short bursts of speed with Sled Push Intervals—30 seconds of work followed by 30 seconds of rest.
• Farmers Carry (00:02:09) - 15 seconds slower than average, 50th percentile. To improve:
  • Focus on grip strength. Incorporate Heavy Farmer’s Carries into your routine, increasing weight gradually.
  • Try to engage your core and keep your shoulders back while carrying. Aim for 4 sets of 40 meters.

Race Strategies:

• Pacing: Start your first run with a more aggressive pace. You’ve got the speed—don’t be afraid to use it! Aim for a split close to 4:30 instead of 5:00.
• Transitions: Work on your transition speed between exercises. Every second counts, and a good transition can save you valuable time. Consider setting up mock races to practice.
• Breathing Techniques: Focus on your breathing during tough segments. Controlled breathing can help maintain stamina and keep you focused.
• Nutrition: Make sure you are fueling correctly before the race and during training. A well-fueled body performs better. Remember, "You can't out-train a bad diet!"

Conclusion:

Guillaume, you’re already a formidable contender in the Hyrox arena. With a few tweaks to your strength segments and a refined strategy for pacing, you’ll be unstoppable! Remember, "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, and let’s turn those weaknesses into strengths. 💪

Now go out there, train hard, and remember to have fun! After all, if it doesn’t challenge you, it won’t change you. And who doesn’t love a little sweat and a lot of gains? 😅

I’m here to help you every step of the way. Keep grinding, and let's achieve greatness together!

Your Rox-Coach