Affre Julien Hyrox Result

Overall Performance:

Julien, you put in an impressive effort at the 2024 Marseille Hyrox event, finishing with a time of 01:21:52. Your overall rank of 708 out of 1504 athletes places you in the top 47%, a commendable achievement that reflects your dedication and hard work. In your age group, you secured 66th place, which is also in the top 40% of 162 competitors—solid work!

Looking at your running performance, you clocked a total running time of 00:39:16, which is a remarkable 01:44 faster than the average. This indicates that you have a strong runner profile, which is a fantastic asset in Hyrox. However, your pacing strategy revealed a bit of a hiccup. You started Running 1 slower than average, which means you might have been too cautious or perhaps saving energy for later. Your best running lap of 00:04:06 shows your potential; you just need to harness that energy more effectively across the course. You’re like that car that can hit 200 km/h but keeps cruising at 80 in the wrong lane. Let’s rev up that engine! 🚗💨

Segments to Improve:

Now, let’s tackle the segments where you can really turn things around:

• Sled Pull (00:05:51): This was your slowest segment, at 01:11 slower than average. To improve here, focus on:
• Technique: Ensure your grip is firm and your posture is correct. Engage your core to maintain stability while pulling.
• Drills: Incorporate sled pulls into your weekly routine, using lighter weights to focus on form before gradually increasing the load.
• Strength Work: Add exercises like deadlifts and kettlebell swings to build posterior chain strength. Aim for 3 sets of 8-10 reps, focusing on explosive movements.
• Burpees Broad Jump (00:05:31): A challenging segment for many, and you were 00:33 slower than average. Let’s turn that around:
• Technique: Focus on a smooth transition between the burpee and broad jump. Practice doing them in a circuit to build endurance.
• Drills: Set a timer and perform 2-3 rounds of 10 burpees followed by 5 broad jumps. Rest only 1 minute between rounds.
• Strength Work: Include explosive push-ups and squat jumps in your training to enhance your overall explosiveness. 3 sets of 8-12 reps should suffice.
• Sled Push (00:03:08): At 00:22 slower than average, this is another area for growth:
• Technique: Stay low and push through your heels. Keep your hands at shoulder height to maintain power.
• Drills: Similar to the sled pull, practice pushing lighter sleds for short distances with maximum effort. Incorporate this into your strength sessions.
• Strength Work: Squats and leg presses will also help build the necessary strength. Aim for 3-4 sets of 6-8 reps at a challenging weight.

Race Strategies:

Moving forward, let’s talk strategy. To maximize your performance, consider the following:

• Pacing: Start strong but avoid going all out. Aim for a steady pace that allows you to maintain energy through the first half of the race. You want to be like a well-cooked soufflé—puffed up but not collapsing!
• Transitions: Your Roxzone time was 00:06:48, which was 00:29 slower than average. Work on your transitions between exercises. Practice moving quickly from one segment to the next, treating it like a relay race where every second counts.
• Incorporate Recovery: Use active recovery techniques after strength segments like sled pushes and pulls. Gentle jogging or dynamic stretches can help to keep your heart rate up while allowing for some recovery.

Conclusion:

Julien, remember that improvement comes from consistent effort and a willingness to push beyond your comfort zone. “Don’t stop when you’re tired; stop when you’re done.” As you focus on these areas, I believe you’ll see some fantastic results in your next Hyrox competition. Keep that runner's mentality, but don’t forget to build strength in those key segments. You’ve got what it takes to smash those goals! 💪💥

Just like a good pair of running shoes, you’re already well on your way to greatness—now it’s time to lace up and get to work! If you need more guidance or motivation, you know where to find me. Keep pushing, and let’s turn these weaknesses into strengths!

— The Rox-Coach