Bolmont Laura Hyrox Result

Overall Performance:

Laura, first off, congratulations on your performance at the 2024 Marseille Hyrox! Finishing 86th overall and 24th in your age group puts you in the top 17% and 18% of your peers respectively. That’s no small feat! You’ve clearly got some serious stamina, given that your total running time of 36:39 is 3:53 faster than average. You’ve got a runner’s profile; just look at your blazing pace in the running segments! 🏃‍♀️💨

However, it seems like you might have started a bit too conservatively in your first run, clocking in 1:03 slower than average. While pacing is essential, making sure you capitalize on your running strength is key, especially when you’ve got the potential to push harder. You rebounded nicely in the latter half, showcasing that speed, especially with your best running lap at 4:10. This indicates a solid base but highlights the need to work on transitions and strength segments to maximize your overall performance.

Segments to Improve:

Let’s dive into the segments where you have the most room for improvement:

• Wall Balls (00:05:38) - 65 Percentile Rank: This is a biggie. Wall balls are not just about strength; they demand endurance and pacing. Aim for sets of 10-15 reps with minimal rest, focusing on explosiveness. Try to incorporate more dynamic squats into your routine. Consider using a slightly lighter ball during training to emphasize form and speed.
• Sled Push (00:02:56) - 60 Percentile Rank: The sled push can be a monster if you’re not prepared. Work on your leg drive and core stability. Incorporate sled drags and pushes into your training. Perform intervals: push the sled for 20 meters, rest for 60 seconds, and repeat for 5-6 sets. Strength training focusing on quads and glutes will also pay dividends.
• Burpees Broad Jump (00:05:10) - 25 Percentile Rank: Burpees are a love-hate relationship for many athletes. To improve, break them down: practice burpees separately and then add the broad jump. Try sets of 5-10 burpees followed by broad jumps. Focus on landing softly to avoid fatigue and maximize distance.
• Sandbag Lunges (00:04:29) - 35 Percentile Rank: Lunges require both strength and balance. Work on your lunge form with lighter weights first. Incorporate walking lunges with a sandbag, focusing on deep, controlled movements. Aim for 3-4 sets of 10-12 lunges per leg, increasing resistance as your form improves.
• Ski Erg (00:05:14) - 59 Percentile Rank: This segment requires upper body endurance. Incorporate high-intensity interval training (HIIT) on the Ski Erg. Perform intervals of 30 seconds all-out effort followed by 30 seconds rest for 8-10 rounds. Supplement this with pull-up and row variations to enhance your upper body strength.
• Farmers Carry (00:02:14) - 49 Percentile Rank: This one is all about grip strength and core stability. Include farmer's carries in your routine, aiming for distances of 40-50 meters. Increase weight gradually. Work on your grip with specific training, such as towel hangs or using thicker bars during deadlifts.
• Sled Pull (00:04:38) - 17 Percentile Rank: Improve your pulling strength with a mix of bodyweight rows and sled pulls. Focus on engaging your back and legs. Practice pulling the sled with different grips and stances to build overall strength.

Race Strategies:

To optimize your race performance, consider the following strategies:

• Pacing: Start more aggressively on your first run. You have the endurance; capitalize on it right from the start. Trust in your training and your ability to recover.
• Transition Efficiency: Work on your transition times during training. Simulate race conditions by moving quickly between exercises. Set a timer and practice moving from one station to another with minimal downtime.
• Breathing Techniques: Focus on your breathing during strength segments. Controlled breathing can help maintain energy levels, especially when fatigued. Practice diaphragmatic breathing to improve oxygen intake.
• Mindset: Embrace discomfort. As David Goggins says, “Don’t stop when you’re tired. Stop when you’re done.” Push through the mental barriers, especially during the hardest segments.

Conclusion:

Laura, your performance shows a strong foundation and a clear path to improvement. Focus on those weaker segments, and remember that every bit of effort spent in training translates into gains on race day. It’s not just about being fast; it’s about being smart, consistent, and relentless. You’ve shown you can run, now let’s make sure you’re strong enough to push through those strength segments with the same intensity! 💪

Remember, every champion was once a contender that refused to give up. Keep grinding, and let’s turn those weaknesses into strengths! You’ve got this! 💥

Keep pushing your limits, and maybe we’ll see you climbing even higher in the ranks next time. Until then, stay strong and keep chasing those goals! This is The Rox-Coach, and I believe in you! 🏆