Burtin Manon Hyrox Result

Overall Performance:

Manon, you crushed the 2024 Marseille HYROX event with a solid overall time of 1:28:09, landing you in the top 46% of 488 athletes and 63rd in your age group. That’s no small feat! Your total running time of 45:20 was a remarkable 2 seconds faster than average, indicating that you have a solid runner profile. However, it seems like you might have started a bit too fast in the first running segment, which was 1:31 slower than average. It’s like you were ready to sprint for the gold but forgot you had a marathon ahead of you! Your pacing strategy needs a little tweaking to ensure that you finish strong across all segments.

Your strength shines in the Ski Erg and Burpees Broad Jump where you outperformed the average—keep building on that! However, it’s clear there are segments that need your attention—particularly the Sled Pull and Sled Push. They’re tough, but hey, who doesn’t love a challenge? Remember, “When you think you’re done, you’re only 40% into what your body is capable of.” – David Goggins. Let’s harness that mentality and turn those weaknesses into strengths!

Segments to Improve:

• Sled Pull (00:06:58) - This segment was 1:23 slower than average. Focus on your technique; make sure your body is low and your grip is strong. Consider incorporating heavy sled drags and resistance band pulls into your training. Aim for 4 sets of 20 meters of sled pulls at increasing weights. This will build your strength and endurance. A strong core is crucial—add planks and rotational exercises to enhance stability.
• Farmers Carry (00:02:48) - A time that was 35 seconds slower than average shows that grip strength and core stability need work. Try incorporating farmer's walks into your routine. Use a challenging weight and aim to walk 40 meters with it, resting only briefly between sets. This will not only improve grip strength but also engage your core and legs. Don't forget to practice holding heavier weights for longer durations to get your body used to the stress.
• Sled Push (00:03:05) - Being 26 seconds slower than average indicates that you might need to focus on explosive strength. Implement speed sled pushes in your workouts—load the sled with moderate weight and push for 20 meters as fast as you can. Rest for 2-3 minutes and repeat for 5 rounds. Combine this with strength training for your legs, like squats and lunges, focusing on power and explosiveness.
• Wall Balls (00:04:52) - A small lag of 4 seconds might not seem like much, but every second counts in HYROX! Ensure your form is on point: squat low and explode up, throwing the ball at the right height. Incorporate high-rep wall ball workouts into your routine—aim for sets of 30 reps with a focus on form. Time yourself and see how quickly you can complete them.

Race Strategies:

• Pacing: Start conservatively on your first run segment. Aim for a steady pace that allows you to maintain energy for the subsequent segments. Think of it like a marathon, not a sprint!
• Transitions: Your Roxzone time was pretty good (6:11), but there’s always room for improvement. Practice quick transitions by setting up mock race conditions in your training. Time yourself moving from one exercise to the next with minimal rest. You want to be in and out like a ninja—quick but stealthy!
• Recovery: Incorporate active recovery days into your training plan. Stretching, foam rolling, and light cardio can help your muscles recover faster, ensuring you’re ready for the next tough workout.

Conclusion:

Manon, you’ve shown incredible potential in this race, and with focused training on those specific segments, I know you can elevate your performance to the next level! Remember, “Success isn’t owned; it’s leased, and rent is due every day.” Keep pushing your limits, refine your strategy, and soon you'll find those segments becoming your strengths. And hey, if you’re ever feeling down about your performance, just remember: at least you weren’t the one carrying the giant sandbag! 💪💥🏆

Keep grinding, and let’s make your next race even better. I’m here to help you every step of the way! – The Rox-Coach