Capitani Arnaud Hyrox Result

Overall Performance:

Arnaud, you tackled the 2024 Marseille Hyrox with grit and determination, finishing with an overall time of 01:31:26, which places you in the top 83% of the field. That’s no small feat! You’ve showcased your strength, particularly in the Ski Erg and Sled Pull, both of which you completed faster than average. However, there’s room for improvement, especially in your running segments. Your total running time of 00:45:51 is 03:12 slower than the average, suggesting that you may benefit from increasing your running efficiency. It seems like you might have a bit of a runner's profile but could use a little more strength training to balance things out. Remember, as David Goggins says, “You will never learn from people if you always tap dance around the truth.” Let’s face those truths and turn them into strengths!

Segments to Improve:

1. Running 1 (00:06:06): This segment was 01:39 slower than average, indicating a sluggish start. It’s crucial to find a balance between pacing yourself and hitting the ground running. Consider incorporating tempo runs into your routine to improve your speed at the start. Start with a 5-10 minute warm-up, then run at a pace that's 15-30 seconds faster than your goal race pace for 15-20 minutes. Finish with a cooldown.

2. Running 3 (00:05:41): This was 00:15 slower than average, suggesting a potential dip in energy or form. Interval training could be beneficial here. Try doing 400m repeats at a pace 10-15 seconds faster than your goal pace, with a rest interval equal to the time it took to run the interval. This method will boost your speed and endurance.

3. Running 4 (00:06:01): At 00:35 slower than average, this segment indicates fatigue setting in later in the race. To combat this, practice brick workouts; after your running session, immediately switch to strength work. This simulates the fatigue you’ll feel in the race and helps your body adapt. For example, run 5k at your race pace, then complete a set of sled pushes or sandbag lunges.

4. Roxzone (00:07:29): A slower transition means you need to work on your overall fitness and efficiency in moving between exercises. Incorporate circuit training that mimics race transitions, focusing on quick changes from one movement to another. For instance, set up a mini circuit with the Ski Erg, Sled Push, and Burpees, aiming to switch between exercises with minimal downtime. Time yourself to see how quickly you can complete the circuit.

Race Strategies:

• Start Strong but Controlled: In your next race, aim to start with a slightly faster pace but maintain control. It’s like a good movie – you want to hook the audience from the start without giving everything away too soon!
• Fueling During the Race: Make sure you’re properly fueled before and during the event. Consider using energy gels or hydration packs to maintain energy levels. You don’t want to hit a wall like a bad plot twist!
• Focus on Transition Efficiency: Visualize your transitions before the race. Practicing how you move from one exercise to the next can save precious seconds and keep your momentum going.
• Pace Yourself: Use your watch to keep track of your splits and ensure you’re pacing evenly across all running segments. A consistent pace is key – you don’t want to be the tortoise who started too fast and ended up slow!

Conclusion:

Arnaud, you have the foundation to excel further in your Hyrox journey. With a bit more focus on your running and transition segments, you’ll be unstoppable. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing those limits, embrace the grind, and never shy away from the challenge. Your best performances are ahead of you, and I can’t wait to see you crush those segments! You've got this! 💪💥

Now, go out there, train hard, and remember – the only bad workout is the one that didn’t happen. See you in the roxzone!

- The Rox-Coach