Bordes Pascal Hyrox Result

Overall Performance:

Pascal, you brought some serious heat to the 2024 Marseille Hyrox event! With an overall time of 01:23:02, you landed in the top 51% of 1474 athletes and even made it into the top 42% of your age group. That's some solid running and determination! Your total running time of 00:37:42 is a full 3:50 faster than the average, which means you have a runner's profile. This is a great asset, but there’s a balance to be struck between your running and strength. Remember, it’s a hybrid race, not a marathon! 💪

Looking at your pacing, it seems you started a bit too slow with Running 1, which set the tone for the segments that followed. You found your groove in Running 2 and carried that momentum beautifully through the rest of the race. It’s all about that sweet spot—too fast, and you risk burning out; too slow, and you miss out on potential gains. Your performance indicates that with some strategic adjustments, you can convert those strengths into a powerhouse finish!

Segments to Improve:

• Sled Push: 00:03:37 (46 seconds slower than average)
• Sled Pull: 00:06:55 (2:10 slower than average)
• Sandbag Lunges: 00:05:23 (29 seconds slower than average)

Let's tackle these segments head-on. Improving your performance in these areas is key to elevating your overall race time.

• Sled Push:
  • Focus on explosive leg strength. Incorporate heavy squats and leg presses into your training routine. Aim for 3-4 sets of 6-8 reps at 80-85% of your max.
  • Practice pushing the sled over short distances with maximal effort. Use a progressive overload approach, gradually increasing the weight as you get stronger.
  • Form correction: Keep your hips low and drive through your heels; this will help maintain power and stability.
• Sled Pull:
  • This exercise demands a blend of strength and endurance. Incorporate deadlifts and kettlebell swings into your routine to build your posterior chain.
  • For technique, practice pulling the sled with a harness. Work on maintaining a straight back and engaging your core throughout.
  • Consider mixing in some high-intensity interval training (HIIT) sessions, focusing on short bursts of strength work followed by light running.
• Sandbag Lunges:
  • To enhance your lunging strength, include weighted lunges and step-ups in your training. Aim for 4 sets of 10-12 reps each leg.
  • Drill the technique: Focus on keeping your knee aligned with your ankle and maintaining an upright torso.
  • Also, work on your muscular endurance with longer sets and shorter rest periods to simulate race conditions.

Race Strategies:

• Start with a gradual pace: Use the first running segment to find your rhythm instead of pushing too hard. This will prevent early fatigue.
• Focus on transition efficiency: During the roxzone, practice quick changes between exercises. Set up your gear so you can move swiftly. Remember, every second counts when you're running between exercises!
• Hydrate properly before and during the race. Dehydration can slow you down more than a heavy sled!

Conclusion:

Pascal, you’ve got the heart of a lion! 🦁 Keep in mind the words of David Goggins: “The only way to gain mental toughness is to do things you hate.” Embrace those tough workouts, and let’s turn those weaknesses into strengths. Remember, the road to greatness is paved with sweat, determination, and a few good jokes along the way. So, why did the runner bring a ladder to the race? Because they wanted to reach new heights! 😂

Stay focused, stay hungry, and let's crush those next performances together! You’ve got this, and I’m right here cheering you on! Keep pushing your limits, and remember, every step you take is a step closer to your goals! 💥

Yours in performance,

The Rox-Coach