Buclin Vincent Hyrox Result

Overall Performance:

Vincent, you crushed it in Marseille! Finishing in 1:13:22 puts you in the top 26% of 242 athletes, and 16th in your age group—solid work! 🚀 Your total running time of 33:33 means you’re more of a runner than a strength athlete; you’ve got the speed, but we need to sharpen that strength toolkit a bit. Your pacing was interesting; you started a tad slow on the first run, which likely cost you some precious seconds. Remember, “The only easy day was yesterday,” so let’s make sure we capitalize on your speed while building robust strength for those tough obstacles ahead.

Segments to Improve:

Now, let’s break down those segments that held you back a bit:

• Sled Push (4:31) - This was 1:16 slower than average. You need to work on your leg drive and power output here. Consider incorporating heavy sled pushes into your training. Start with lighter weights to focus on form, then gradually increase the load. A good drill is to do 5 sets of 20 meters, resting 2 minutes between sets. Remember, it's not about how hard you push, but how fast you can recover!
• Sled Pull (6:10) - You were 52 seconds behind average. To improve this, focus on your technique and grip strength. Use resistance bands to simulate the pull motion, and practice with a partner for feedback. Alternatively, try incorporating rows, deadlifts, and farmer's carries in your routine to boost your pulling strength. Aim for 4 sets of 8-10 reps, emphasizing explosiveness.
• Burpees Broad Jump (4:02) - Here, you were 19 seconds slower than average. Burpees can be tricky; they’re a love-hate situation! Focus on your explosiveness. Try breaking them into smaller sets (e.g., 5 burpees followed by a 5-10 meter broad jump). Work on plyometric drills like box jumps to build that explosive power. You can also practice your burpee form by doing 5 sets of 10 with a focus on speed and landing softly.
• Wall Balls (5:50) - This segment could use some love, being 1 second slower than average. Focus on your squat depth and the throw. Use a heavier ball during training to build strength; aim for 3 sets of 15 reps, focusing on quick transitions from squat to throw. Remember to keep your core tight and drive through your heels. Your arms will thank you later!

Race Strategies:

As you gear up for your next race, think about these strategies:

• Pacing: Start strong but controlled. You don’t need to be the hare; be the tortoise with some serious speed! Set a goal to hit each running segment slightly faster than your average while maintaining form on strength exercises.
• Transition Time: Your roxzone was at 5:11, which is 12 seconds slower than average. This is where you lose your killer instinct! Practice quick transitions in your training. Set a timer and treat your transitions like mini-races. Aim to get in and out of each zone like it’s the last round of a championship fight!
• Mindset: Remember Goggins’ words: “You are not going to die because you are uncomfortable.” Embrace the discomfort during those tough segments. Visualize success; you’ve got to see it before you can achieve it!

Conclusion:

Vincent, you have an incredible foundation to build upon. Your running ability is a strong asset, and with the right focus on strength training, you’ll turn those segments into your playground! Remember, every second counts, so treat each training session like it’s a mini-Hyrox. Keep pushing, keep grinding, and let’s crush that next race together! 💪

And always remember: “Success isn’t owned, it’s leased, and rent is due every day.” So let’s make today’s workout count! You’ve got this, Rox-Coach is in your corner! 💥🏆