Sancto Remy Hyrox Result

Overall Performance:

Hey Remy, first off, congrats on completing the 2024 London Hyrox! Finishing in the top 89% of 1525 athletes is no small feat, and your overall time of 02:00:13 shows you’ve got some serious grit. But let’s dive into the nitty-gritty, shall we?

Your total running time of 00:51:37 is 08:41 faster than average, which clearly indicates you’re more of a runner—the Usain Bolt of the Hyrox world, if you will! However, your pacing seemed a bit off in the first segment. Starting strong is great, but a 00:07:05 in Running 1 was 00:47 slower than average, putting you in the 74th percentile. You might’ve gone out a little too conservatively, which can be a common mistake when adrenaline is pumping. After that, your running game really picked up, especially in Running 2 and 3, where you absolutely crushed it!

On the flip side, your performance in strength segments like the Sled Push and Sled Pull could use some love. These are crucial areas in a Hyrox race where strength meets endurance, and you want to make sure you’re not just a speedy gazelle but also a powerful ox! 💪

Segments to Improve:

• Sled Push: 00:05:35 (1:55 slower than average)
• Sled Pull: 00:11:00 (3:11 slower than average)
• Burpees Broad Jump: 00:11:45 (2:11 slower than average)
• Wall Balls: 00:07:51 (0:29 slower than average)
• Farmers Carry: 00:03:44 (0:51 slower than average)

Let’s focus on turning these segments into your secret weapons. Here are some drills and techniques:

• Sled Push & Sled Pull:
  • Try incorporating heavy sled drags and pushes into your weekly routine. Aim for 4-6 sets of 20-30 meters, focusing on maintaining good form.
  • Use a lower weight and increase the speed. This will help you improve your explosive power while also working on your endurance.
• Burpees Broad Jump:
  • Practice your burpees with a focus on form. Try breaking it down: squat, kick, push-up, jump! Aim for 4 sets of 10-15 reps.
  • Incorporate broad jumps into your training. Do 5-10 jumps after your burpees to build that explosive leg strength.
• Wall Balls:
  • Increase your wall ball volume—try 3 sets of 20 reps. Focus on your squat depth and explosive throw to maximize power.
• Farmers Carry:
  • These should be a staple in your routine. Aim for 3 sets of 30-40 meters with a challenging weight, focusing on grip strength and posture.

Remember, endurance and strength are like peanut butter and jelly; they go hand in hand. You want to build that strength without compromising your running endurance. Try to do your strength workouts with some running intervals. For example, after each set of sled pushes, do a short 400m run at a fast pace. This will help you adapt to the transitions better!

Race Strategies:

For future races, consider pacing your runs a bit more strategically. Instead of starting too conservatively, aim for a consistent pace that matches your target race time. If you feel great after the first segment, then pick up the pace for Running 2 and 3. Don’t be afraid to push yourself! And remember, a little rest in the Roxzone is okay, but don’t make it a vacation! Aim to streamline those transitions—practice getting in and out of exercises quickly, so you can keep that momentum going. 😄

Conclusion:

Remy, you’ve got the potential to turn those strengths into absolute powerhouses in your next race. Remember, “Success is the sum of small efforts repeated day in and day out.” Keep pushing, keep improving, and before you know it, you'll be crushing those segments that currently hold you back. Stay focused, keep that competitive spirit alive, and don’t forget to have fun along the way! 💥🏆

Until next time, this is The Rox-Coach, signing off. Keep smashing those goals!