Bernard Philippe Hyrox Result

Overall Performance:

Philippe, first off, congrats on your performance at the 2024 Marseille Hyrox! Finishing with a time of 01:57:34 places you in the top 96% of all athletes, which is no small feat! Your running time of 51:40 is impressive, clocking in 5:09 faster than the average. This suggests you're more of a runner than a pure strength athlete, which is a solid foundation.

However, we noticed a slight pacing issue in your first running segment. Starting with a 7:05 isn’t the way to win a race, unless you’re trying to take a leisurely jog in the park (and trust me, that’s not what we’re going for here). You seemed to pick up the pace in the following runs, but that initial slowdown likely impacted your overall momentum.

Given your split times, it’s clear you excel in running, so let’s harness that strength. However, you need to work on your strength segments, particularly the Sled Pull and Burpees Broad Jump, which held you back from a potentially better finish. Remember, "The only thing worse than training is not training." Let’s get to work!

Segments to Improve:

• Sled Pull (10:27)

This was your slowest segment, and it cost you dearly. The Sled Pull requires strength, technique, and a solid grip. Focus on these drills:

• Heavy Sled Pulls: Incorporate heavy sled pulls into your routine, aiming for multiple sets of 20-30 meters. Focus on driving with your legs and maintaining a strong core throughout.
• Assisted Rows: Use a rowing machine or resistance bands to build upper body strength, especially in your lats and grip. Try 4-5 sets of 10-15 reps.
• Core Work: Strengthen your core with planks, side planks, and rotational exercises to improve your overall stability during the pull. Aim for 3-4 sets of each exercise, holding for 30-60 seconds.
• Burpees Broad Jump (10:10)

Another segment where you can crush it. Burpees are all about explosiveness and endurance. Here’s how to amp it up:

• Burpee Intervals: Do sets of 10 burpees followed by broad jumps. Repeat for 4-5 rounds, focusing on explosive take-offs.
• Plyometric Training: Include box jumps and depth jumps in your routine to develop the explosiveness needed for burpees. Aim for 3-4 sets of 8-10 reps.
• Burpee Technique: Work on your form to minimize fatigue. Keep your core tight, land softly on your jumps, and use your arms to generate momentum. Practice sets of 15-20 at a steady pace.
• Wall Balls (10:32)

Wall balls can be taxing, but they don't have to be your nemesis. Here’s how to improve:

• Wall Ball Technique: Focus on your squat depth and power output. Practice squatting down low before launching the ball, ensuring you're using your legs effectively.
• Strength-endurance Sets: Incorporate high-rep wall ball sets (15-20 reps) with short rest periods. Try 5 sets with 1-minute rest in between.
• Mobility Work: Work on your hip and ankle mobility to improve your squat and overall power output. Spend 10-15 minutes each session on dynamic stretches and mobility exercises.

Race Strategies:

• Pacing: Start your first run at a more controlled pace. Aim for around 6:30-6:45 to conserve energy for the later segments. Your body will thank you when you’re not gasping for air!
• Transitions: Work on your transitions (Roxzone). A 11:29 transition time is slower than average. Practice moving quickly between exercises, focusing on minimizing downtime and maintaining your heart rate.
• Fueling: Make sure you're fueling properly before and during the race. A solid pre-race meal and possibly some quick energy snacks can keep you going strong.
• Mindset: Visualize each segment before the race. Picture yourself executing perfectly, and remember, "You are the average of the five people you spend the most time with." Surround yourself with greatness!

Conclusion:

Philippe, you’re already in the top echelon of competitors, and with some focused training, you can break into even higher ranks. Remember, "It’s not whether you get knocked down; it’s whether you get back up." You’ve got the running edge, now it’s time to build up those strength segments. Make those sled pulls and wall balls your new best friends!

Keep grinding, stay motivated, and don’t forget to have fun along the way. You're doing this for you! 💪💥

See you in the Roxzone,

The Rox-Coach