Bramoulle Guillaume Hyrox Result

Overall Performance:

Guillaume, you crushed it at the 2024 Marseille Hyrox event! Finishing in 01:11:49 puts you in the top 17% of 1504 athletes and 14% of your age group. That’s impressive! Your total running time of 36:01 is faster than average by 26 seconds, indicating that you have a strong running profile. However, your pacing in the initial running segment (5:57 for Running 1) was a bit off; it was slower than the average. This suggests that you might have started a little too conservatively, which can sometimes lead to a missed opportunity for a faster overall time. Remember, in Hyrox, it’s about pacing smartly – not just starting strong, but also maintaining that strength throughout the race. 🏆

Segments to Improve:

Let’s break this down into the segments that need some love. Here are your key areas for improvement:

• Sled Push: 2:55 (27 seconds slower than average) - This is where you lost significant time. Focus on building explosive leg strength and proper technique. Drills: Incorporate heavy sled pushes into your weekly routine. Aim for 4-6 sets of 20-30 meters, focusing on maintaining a low posture and driving through your heels. Add squats and deadlifts to your strength training regimen to bolster your performance.
• Burpees Broad Jump: 4:24 (20 seconds slower than average) - Improve your explosiveness and transition speed. Drills: Practice quick transitions from burpees to broad jumps. Create a circuit that includes 10 burpees followed immediately by 5 broad jumps. Focus on minimizing ground contact time.
• Sandbag Lunges: 4:23 (18 seconds slower than average) - This segment can drain your legs, especially after running. Drills: Work on lunge variations with weights. Try walking lunges with a sandbag on your back or shoulder. Aim for 4 sets of 10-12 reps on each leg, focusing on core stability and balance.
• Sled Pull: 4:11 (10 seconds slower than average) - Work on your upper body and core strength. Drills: Incorporate seated rows, lat pull-downs, and core stabilization exercises into your training. Aim for 4-5 rounds of sled pulls for 20-30 meters to build endurance.
• Ski Erg: 4:29 (16 seconds slower than average) - This segment may require more technique work. Drills: Focus on your form. Perform 5-minute intervals at a steady pace, ensuring you engage your core and use your legs effectively. Include specific Ski Erg workouts that emphasize technique and endurance, aiming for consistency over speed.

Race Strategies:

Now let’s get tactical. Here are some strategies to implement for your next race:

• Pacing: Start with a controlled pace, especially in the first segment. Aim for a time closer to your average (around 4:05). Remember, a strong start is great, but you want to avoid burning out too early.
• Transitioning: Your Roxzone time of 5:08 was slightly slower than average, indicating potential room for improvement in transitions. Practice moving quickly between exercises; make it a part of your training! Set up a mock race and time your transitions from one exercise to another.
• Nutrition & Hydration: Fuel your body well before and during the race. Make sure you’re properly hydrated and consider a quick energy source like gels or chews to keep you energized.
• Mental Focus: During the race, keep your head in the game. Use mantras and positive self-talk to push through tough segments. Remember, “You are your own competition.” Keep your goals in sight!

Conclusion:

Guillaume, you’ve shown some serious potential at the Hyrox level. With your strong running background, it’s time to balance that with some solid strength training and technique focus to tackle those problem areas. Remember, “Most of us are not willing to go as hard as we can go. We are willing to go hard, but not as hard as we can go.” Keep pushing those limits! 💪

So get out there, put in the work, and just know that the next race is your time to shine even brighter. After all, every great athlete was once a beginner who refused to give up. You’ve got this, champ! The Rox-Coach believes in you!