Banyols Andréa Hyrox Result

Overall Performance:

Andréa, you crushed the 2024 Marseille Hyrox with an overall time of 01:37:32, placing you in the top 81% of 1504 athletes! That’s a solid performance in a competitive field. Your total running time of 44:38 is impressive, coming in at 3:15 faster than the average—clearly, you have a runner’s profile! However, your pacing indicates some room for improvement. Starting too slow in Running 1 (5:58) held you back, but you picked up the pace significantly in Running 2 (4:41). It’s like running a marathon and forgetting to turn off the GPS on your watch—you want to save that battery for the final miles! Keep that momentum going from the start next time.

Segments to Improve:

Here’s where we really need to buckle down. Your segments with the most potential for improvement were the Sled Pull, Wall Balls, Burpees Broad Jump, Sled Push, and Ski Erg. Let's break these down:

• Sled Pull (07:50): A two-minute improvement is on the table here. Focus on strength-based drills, such as heavy rows and farmer's carries, to develop grip and core strength. Incorporate sled pulls and pushes in your training, gradually increasing the distance and weight.
• Wall Balls (09:38): This segment ate up too much time! Work on your squat form and explosiveness. Try doing wall ball sets at a lighter weight with high reps to improve endurance. Aim for 3-4 sets of 15-20 reps, focusing on maintaining a consistent rhythm. Consider adding some plyometric work, like jump squats, to boost your power output.
• Burpees Broad Jump (07:04): You spent a bit longer on this than desired. Practice breaking it down: do a series of burpees followed by broad jumps. Start with 5 burpees and then jump as far as you can. Focus on maintaining a steady, quick pace. Gradually reduce your rest time between sets to build endurance.
• Sled Push (04:03): You’ve got the legs, but they could use some more power. Sled pushes in your training routine will help. Start with lighter weights, focusing on form and pacing, then gradually increase the load. Pair this with leg strength exercises like squats and lunges to build explosiveness.
• Ski Erg (04:59): A little sluggish here, but it’s nothing that can't be fixed. Incorporate interval training on the Ski Erg—30 seconds on, 30 seconds off for a total of 10 minutes. Work on your technique, aiming for a strong pull with a quick recovery. This will help increase your overall speed and efficiency.

Race Strategies:

Now that we’ve identified the segments to work on, let’s talk race strategies. You need a plan, and it should look something like this:

• Pacing: Don't go out guns blazing! Save that energy for the middle segments. Aim for negative splits, especially in the first running segment. Start at a pace you can maintain, then pick it up as you feel strong.
• Transitions: Your Roxzone was faster than average, which is excellent! Keep that up by practicing quick transitions between exercises. Set a timer and push yourself to minimize downtime during workouts.
• Hydration and Nutrition: Fuel your body right before the race. Stay hydrated, and consider a light carb meal a few hours prior. Think of it like fueling your car; you wouldn’t drive on empty!
• Mindset: Remember David Goggins’ mantra: “You’re not going to die because you’re uncomfortable.” Embrace the pain and push through. It’s all part of the game!

Conclusion:

Andréa, you’ve shown that you have the ability to run like the wind! But now it’s time to build up those strength segments and refine your pacing strategy. Each training session is a step closer to your goals. Just like Jocko Willink says, “Discipline equals freedom.” The more disciplined you are with your training, the more freedom you’ll have on race day. So, let’s turn those weaknesses into strengths and get you ready to tear it up at the next Hyrox competition! 💪💥🏆

Keep grinding, and remember, the only bad workout is the one you didn’t do! You’ve got this, Andréa!

— The Rox-Coach