Alleau Guillaume Hyrox Result

Overall Performance:

Guillaume, first off, let’s acknowledge that finishing 207th overall and 35th in your age group is no small feat! You’re in the top 14% of a whopping 1478 athletes and top 12% of 283 in your age group—huge kudos for that! Your overall time of 01:09:56 is impressive, especially with a total running time of 00:33:58, which is 1:39 faster than average. This clearly shows you have a runner’s edge, but you need to balance that with a bit more strength training to maximize your performance in Hyrox.

Now, let’s talk pacing. Your first running segment was a bit on the slower side, 1:28 slower than average, which suggests you might have started too conservatively. But then, you hit your stride in Running 2 with your best lap at 3:56! That’s some serious speed. It’s clear that once you got going, you were in your element. Your profile leans towards being a strong runner, but we’ve got to shore up those strength-based exercises to ensure you keep that momentum throughout the competition. Remember, “It’s not about the speed; it’s about the consistency.”

Segments to Improve:

• Sandbag Lunges: 00:04:39 - 42 seconds slower than average.
• Sled Push: 00:02:50 - 24 seconds slower than average.
• Sled Pull: 00:04:14 - 20 seconds slower than average.
• Wall Balls: 00:05:02 - 9 seconds slower than average.
• Burpees Broad Jump: 00:03:55 - 2 seconds slower than average.

Let’s break each of these down:

• Sandbag Lunges: This is a critical segment where you lost time. Focus on your form. Keep your chest up and drive through your front heel as you lunge. Try incorporating weighted lunges and split squats into your weekly routine, aiming for 3 sets of 10 reps on each leg. Increase the weight gradually. Also, practice lunging with the sandbag on your shoulder to simulate race conditions.
• Sled Push: A tough one! Your form is everything here. Keep low and drive with your legs. Include sled pushes in your training at least once a week. Work on short, explosive pushes over distances of 10-20 meters. Add some resistance by pushing heavier sleds to build strength.
• Sled Pull: Similar to the sled push, but focus on your grip and body positioning. Use a rope and practice pulling heavier weights over similar distances. Consider doing rows and deadlifts in your strength sessions to build the necessary back and leg strength.
• Wall Balls: Your technique might need some tweaking. Aim for a consistent rhythm and ensure you’re squatting low enough to generate power from your legs. Include wall ball drills for 3 sets of 15 reps, focusing on explosive upward movement. Pair this with air squats to build endurance.
• Burpees Broad Jump: While you’re only a tad slower, every second counts! Work on your transitions. Try incorporating burpee box jumps to enhance explosive power. Aim for 5 sets of 10 reps, focusing on speed and fluidity in your transitions.

Race Strategies:

Now, let’s strategize! For the next race, consider the following:

• Start Controlled: Avoid the urge to sprint out of the gate. Maintain a steady pace for the first run segment; think of it as a marathon, not a sprint!
• Transitions Matter: Your roxzone time of 5:11 is a bit slower than average. Practice transitioning quickly between exercises in your training—think of it as your mini pit stop. Every second you save there adds up.
• Stay Hydrated and Fuelled: Keep your energy up by hydrating and fueling at the right times. It’s like putting gas in your car; without it, you’ll stall out!
• Visualize Success: Before the race, visualize yourself performing each segment perfectly. This mental rehearsal can set you up for success. Remember, “The mind is the battleground.”

Conclusion:

Guillaume, you’re already on the right path with your running strength. Now it’s time to fine-tune those weaknesses and turn them into strengths. You’ve got the potential to elevate your performance significantly by closing the gaps in your strength segments. “You are your only limit.” Embrace the grind, put in the work, and remember that every step you take in training gets you closer to your goal. And hey, the only bad workout is the one you didn’t do—so let’s get after it! 💪💥

Keep pushing, keep improving, and I’ll see you smashing those goals in the next Hyrox race! You got this. - The Rox-Coach