Bordas Bastien Hyrox Result

Overall Performance:

Bastien, you hit the ground running at the 2024 Marseille Hyrox, and while you made some strong strides, there’s definitely room to rev up your performance engine! Finishing with an overall time of 01:29:33 puts you in the top 69% of a competitive field. That's commendable, especially considering the depth of talent out there! However, looking deeper into your splits reveals a mixed bag of pacing and performance across the board.

Your total running time of 00:45:07 was about 00:48 slower than average, suggesting that while you have potential as a runner, it may not have been fully tapped into during this race. Your pacing was inconsistent; the first running segment was notably slower than average, which may have set a challenging tone for the rest of your performance. You eventually found your groove in segments three and four, but the final running segment suffered. This indicates a need for improved endurance and pacing strategy throughout the race. You seem to have a hybrid profile, but there’s more runner in you waiting to break free! 🏃‍♂️💥

Segments to Improve:

• Sandbag Lunges: 00:06:06 (00:00:41 slower than average)

This segment was one of your slower performances, suggesting a need for improved strength and endurance in your legs, particularly under fatigue. To turn this into a strength:

• Drills: Focus on high-rep sandbag lunges. Start with three sets of 10-15 reps per leg, gradually increasing weight as you build strength.
• Techniques: Ensure your form is solid—keep your chest up, core engaged, and stride long enough to feel the stretch in your glutes.
• Compromised Running Scenario: Incorporate a running element within your lunges. Perform lunges in a forward motion for 10 meters, then sprint back, focusing on explosive power out of each lunge.
• Sled Pull: 00:05:49 (00:00:37 slower than average)

Your sled pull time indicates a need for better technique or strength, especially in your upper body and core. Here's how to improve:

• Drills: Practice sled pulls with a focus on maintaining a low, strong posture. Start with lighter weights to perfect your form before gradually increasing the load.
• Techniques: Engage your core, keep your shoulders down, and use your legs to drive through the movement rather than relying solely on your arms.
• Compromised Running Scenario: After sled pulls, do a short, intense run (about 200 meters) to mimic race conditions and build endurance under fatigue.
• Overall Roxzone Time: 00:07:57 (00:00:39 slower than average)

Time spent in transition is crucial for maximizing your overall performance. The slower Roxzone indicates either extended rest or slower transitions:

• Drills: Practice quick transitions between exercises in training. Set a timer and aim for minimal rest between exercises during your workouts.
• Techniques: Use a checklist for your transitions to streamline your approach. Know exactly what you need to do and where to go next.
• Compromised Running Scenario: After each transition, focus on a fast-paced run for 100 meters to simulate the need for quick recovery and readiness.

Race Strategies:

Now that we’ve identified your areas of improvement, let’s talk race strategies. Here are some tactical tips to help you crush it next time:

• Pacing Strategy: You need to find a rhythm early on. Aim for a consistent pace during your first running segment, something slightly faster than your average to build confidence but not so fast that you burn out.
• Segment Planning: Visualize each segment before the race. Know that after the sled push, you’ll need to regain composure, so practice deep breathing techniques to help manage fatigue.
• Mindset: Embrace the suck! Every athlete faces pain, but it's those who push through that come out stronger. Remember, "It’s not about the destination, it’s about the journey"—make that journey a strong one!

Conclusion:

Bastien, you have a solid foundation and the potential to push yourself further. Embrace the grind, work on those segments we discussed, and remember that every step you take in training is a step toward a better performance. You’ve got the spirit of a champion, so don’t let the numbers discourage you. Instead, let them fuel your fire! Keep pushing, keep grinding, and soon enough, you’ll be crossing that finish line with a time that will make you proud. 💪💪

“Don’t stop when it hurts; stop when you’re done.” - David Goggins

See you at the next race, ready to crush those goals! Keep it up, and remember, I’m always here to help you find your inner beast. This is Rox-Coach, signing off! 🏆