Charlotteaux Alexis Hyrox Result

Overall Performance:

Alexis, first off, let’s give it up for your performance at the 2024 Hyrox Marseille! 🎉 You finished in the top 20% overall and top 19% in your age group—seriously impressive! With an overall time of 01:11:00 and a total running time that was 02:22 faster than average, you’ve clearly shown that you’ve got a strong runner profile. From your splits, it looks like you might have started a bit slow on Running 1, but you picked up the pace significantly in the latter sections, showing that you know how to push through and finish strong. Just remember, a strong start can set the tone for a strong finish—like David Goggins says, “You’re not gonna find out your limits until you push yourself to them.” Keep that fire burning! 🔥

Segments to Improve:

Now, let’s drill down into the segments that could use a little extra love. Improvement in these areas will not only boost your overall time but also build your confidence. Here’s where I see the most potential:

• Sled Pull (00:06:08): This was your slowest segment. Focus on building explosive strength. Try practicing with a sled in low-rep, high-intensity sessions. Do 5-10 pulls at max effort. Incorporate resistance band training to mimic the pulling motion and work on your grip strength. Consider form corrections: lower your hips, keep your back straight, and drive with your legs.
• Sandbag Lunges (00:04:54): This segment took a toll on your time. To improve, try lunges with added weight in a controlled environment. Use a sandbag similar to the race conditions. Work on your form with single-leg lunges, focusing on depth and balance. Include plyometric lunges and box jumps to build explosive power.
• Sled Push (00:03:28): You need to improve your pushing technique. Focus on your stance—keep your body low, and use your legs more than your back. Incorporate heavy sled pushes into your weekly routine, aiming for shorter, explosive distances (20-30 meters) with maximal effort.
• Farmers Carry (00:02:13): Grip strength is key here. Start with heavier weights and shorter distances, gradually increasing the length. Practice maintaining a strong posture; keep your shoulders back and your core engaged. Consider using wrist rolls and dead hangs to improve grip strength.
• Burpees Broad Jump (00:03:31): You were just a tad faster than average, but there’s room for improvement. Focus on speed and form. Drill the transition from burpee to jump—keep the movement fluid. Consider doing Tabata-style workouts with burpees, incorporating explosive broad jumps to build that power and speed.

Also, let’s not forget about the Roxzone. With a time of 00:05:19, you spent a bit too much time resting or transitioning. Improving your overall fitness will help you reduce this time. Incorporate circuit training that combines strength and cardio for a more rounded approach. Try to keep your heart rate up during transitions; it’s like trying to get back on the horse after a fall—don’t let that momentum slip!

Race Strategies:

During your next race, let’s implement some strategies to maximize your performance:

• Strategic Pacing: Start with a solid pace during Running 1, but don’t let it drag you down like a lead weight. Find your rhythm early to avoid the slow start you experienced this time around.
• Transition Efficiency: Focus on quick transitions. Have a mental checklist for each segment to minimize downtime. The faster you can move from one exercise to the next, the better your overall time.
• Nutrition and Hydration: Ensure you’re fueling your body adequately before the race. Hydrate properly, and consider a light snack that packs a carbohydrate punch before starting.
• Mental Game: Keep your head in the game. Visualize each segment and how you want to execute it. As Jocko Willink says, “Discipline equals freedom.” Control your mind, and you’ll control your performance.

Conclusion:

Alexis, you have laid a solid foundation in your Hyrox journey, and now it’s time to build on it. Embrace the grind; remember, “The only easy day was yesterday.” Keep improving those weaker segments, and stay consistent with your training. With hard work, determination, and a dash of humor, you’ll turn those weaknesses into strengths. 💪💥

Keep moving forward, keep pushing your limits, and let’s crush that next race! If you need any help with your training plan or motivation, I’m just a shout away. You got this; let’s make it happen! - The Rox-Coach