Ardiller Hélène Hyrox Result

Overall Performance:

Hélène, you rocked that Hyrox race in Marseille, finishing strong with an overall time of 01:31:45, placing 67th out of 109 athletes and 14th in your age group. That's solid! You’ve clearly got a runner’s edge, clocking a total running time of 00:42:36, which is 01:23 faster than average. This tells me you’ve got some serious speed in those legs! 🏃‍♀️💨

However, your pacing appears to be a bit off at the start; you came out of the blocks a tad too slow in Running 1, which is a common mistake. Remember, Hyrox is a hybrid event, so it’s about finding that sweet spot between running and strength. You’ve got the runner profile, but we need to work on your strength segments to truly maximize your potential.

Segments to Improve:

Now, let’s dive into those segments where you can turn the tide and crush those times:

• Burpees Broad Jump (00:06:37): This segment was a doozy, coming in 01:16 slower than average. To improve, focus on explosive power and technique. Try this drill:
  • Burpee Box Jumps: Set up a box or platform. Perform a burpee, and when you jump up, land softly on the box. This will help with your explosive power and transition speed.
  • Plyometric Workouts: Incorporate box jumps, tuck jumps, and jump squats into your routine to build strength and speed.
• Wall Balls (00:07:16): Slower by 00:33, this can be improved by practicing your form and increasing your endurance.
  • Wall Ball Drills: Focus on your squat depth and the power behind your throw. Try sets of 10-15 reps with lighter weights to perfect your form before increasing the load.
  • Interval Training: Combine wall balls with short sprints to mimic race conditions, pushing your cardio and muscular endurance.
• Farmers Carry (00:03:15): Coming in 00:24 slower, this is a crucial area where we can tighten things up.
  • Grip Strength Training: Include dead hangs from a pull-up bar and heavy carries in your routine. This will build the grip strength needed for the Farmers Carry.
  • Distance Carry Drills: Practice carrying heavy kettlebells or dumbbells over varying distances. Aim for 30-50 meters.

Race Strategies:

During future races, let's implement some strategic moves:

• Start Strong, but Controlled: Adjust your pacing strategy for Running 1. Aim for about 10-15 seconds faster than your current pace to find a rhythm early on.
• Transition Time: Focus on reducing your roxzone time. Practice quick transitions between exercises in training. Set a timer and challenge yourself to move from one exercise to the next in under 30 seconds.
• Breathing Techniques: Work on your breathing during strength segments. Inhale when exerting force and exhale when relaxing — this can help maintain your stamina throughout the race.

Conclusion:

Hélène, you’re a fighter, and every race is a stepping stone to greatness! Remember, “It’s not about the destination, it’s about the journey.” You’ve shown that you have the potential to not just compete, but to dominate. Keep your head up, focus on these areas, and soon, you’ll be smashing your own records.

And hey, when life gets tough, just remember: “If you’re going through hell, keep going” – David Goggins. Let’s tighten those segments up, and make sure the only thing slower than your Burpees Broad Jump is a tortoise on a treadmill! 💪💥

Keep grinding, and let’s get after it! You’ve got this! The Rox-Coach believes in you!