Barneoud Rousset Tom Hyrox Result

Overall Performance:

Tom, you absolutely crushed it at the 2024 Marseille Hyrox! With an overall rank of 131 out of 1504 athletes, you're in the top 8% – that's no joke! Your total time of 01:07:37 is impressive, especially with a total running time of 00:33:01, which is a solid 1:26 faster than average. You've clearly got the running chops, but we need to dial in your strength segments to elevate your game even further. Your pacing in the first run was a bit too conservative (00:04:49), which might have set you back a touch. The good news? You have the speed; now we need to work on your strength endurance to ensure you can power through those tough segments without losing steam. Remember, as Goggins says, "You are your own hero." So let's get to work!

Segments to Improve:

• Wall Balls (00:05:20): This segment was your slowest, and it’s a critical workout for building explosive leg strength and endurance. Work on your technique to ensure you’re using your legs effectively. Practice sets of 10-15 wall balls, focusing on a smooth, consistent rhythm. Incorporate some squat variations, like front squats and air squats, to build strength in your quads and glutes.
• Sandbag Lunges (00:04:22): Sandbag lunges require a strong core and leg strength. To improve, consider adding dynamic lunges with a sandbag or kettlebell, focusing on stability and balance. Aim to include unilateral work, like single-leg deadlifts, to enhance your leg strength and stability.
• Sled Push (00:02:36): This was a bit slower than average, indicating a need for increased leg power and technique. Incorporate sled pushes in your training, focusing on short bursts of speed with heavy resistance. Use a lower stance to maximize leg drive and focus on your breathing to maintain power throughout the effort.
• Sled Pull (00:04:00): This segment can be a real game-changer. To improve, focus on your grip strength and back engagement. Include exercises like bent-over rows and farmer’s carries in your routine. Train with varying distances and weights to simulate race conditions.

Race Strategies:

• Pacing: Start strong, but don't go all out in the first run. Aim for a more consistent pace across the running segments, especially in the middle laps. This will help maintain energy for the strength segments.
• Transition Time: Your Roxzone (00:05:13) was a bit slower than average. Focus on efficient transitions in training by practicing moving quickly between exercises. Drill your gear management and mindset for quick mental shifts between running and lifting.
• Breathing Technique: Focus on breathing patterns during the strength segments. Controlled breathing can enhance your performance and help maintain your heart rate. Practice rhythmic breathing during workouts to make it second nature.

Conclusion:

Tom, your performance in Marseille shows you have the heart of a lion and the legs of a gazelle! With the right focus on your strength segments and efficient transitions, you can transform your weaknesses into strengths. Remember, it’s about progress, not perfection. As Jocko Willink says, “Discipline equals freedom.” So, embrace the grind and make those workouts count! Keep pushing your limits, and before you know it, you’ll be smashing your personal bests left and right. And don’t forget to have a laugh while you’re at it – because if you’re not having fun, you’re doing it wrong! 💪🏆

Stay hungry, stay humble, and let’s crush the next race together!

– The Rox-Coach