Corthésy Myriam Hyrox Result

Overall Performance:

Myriam, first off, let me give you a massive shout-out for completing the 2024 Hyrox Marseille with an overall time of 01:29:55! You ranked 65 out of 109 athletes, putting you in the top 59% overall, and snagged 2nd place in your age group—solid work! 💪 Your total running time of 00:40:57 is 2:25 faster than average, showcasing your strength as a runner. Your best running lap was impressive at 00:04:47, signaling a solid pacing strategy overall. However, your first run segment did start a bit slower than average at 00:06:23, which might have contributed to a slightly conservative start. For future races, consider cranking it up a notch from the get-go. You have a natural runner's profile, but balancing that with more strength work will elevate your game even further!

Segments to Improve:

Now, let’s dive into the segments where we can turn those weaknesses into strengths. After careful analysis, the segments that presented the most potential for improvement are:

• Burpees Broad Jump (00:06:14) - 1:11 slower than average
• Sandbag Lunges (00:05:45) - 37 seconds slower than average
• Wall Balls (00:06:54) - 36 seconds slower than average

Burpees Broad Jump: This segment really took its toll on your time. To improve, focus on developing explosive power and endurance. Try incorporating the following drills:

• Burpee Box Jumps: Combine burpees with box jumps. Perform a burpee, then immediately jump onto a box or platform. This will enhance your explosiveness.
• Plyometric Workouts: Include exercises like jump squats and tuck jumps in your routine. Aim for 3 sets of 10, focusing on height and speed.
• Burpee Technique: Focus on form—ensure you're dropping to the ground quickly and using a powerful push-up to get back up. Recording yourself can help identify any form issues.

Sandbag Lunges: For these, we need to build both leg strength and endurance under load. Here’s how:

• Weighted Lunges: Add weight to your lunges during training. Start with bodyweight and gradually increase the load to mimic race conditions. Aim for 3 sets of 10 per leg.
• Explosive Lunges: Incorporate jump lunges into your routine. They will enhance your power and improve your muscle fiber recruitment—vital for those race-day lunges.
• Rest Efficiently: Incorporate shorter rest intervals between sets to mimic race fatigue. This will help your body learn to cope with fatigue better.

Wall Balls: This segment can really wear you down, so let’s build your stamina and technique:

• Wall Ball Drills: Start with sets of 10-15 reps, focusing on smooth transitions between the squat and the throw. Gradually increase the number of reps as your endurance builds.
• Core Work: Wall balls demand a strong core. Include planks, Russian twists, and medicine ball slams in your routine to build that stability.
• Breathing Technique: Practice breathing steadily during wall balls. This keeps your heart rate in check and allows you to maintain form throughout the set.

Race Strategies:

To optimize your race performance, consider these strategies:

• Pacing Strategy: Start your first run segment with a bit more intensity. You have the speed—own it from the beginning and establish your rhythm early on.
• Transition Time: Your roxzone time of 00:07:06 is a tad slower than average. Work on efficient transitions; practice moving quickly from one station to the next. Consider a 'transition drill' day where you simulate race conditions.
• Visualize Success: Before race day, take time to visualize each segment and how you want to approach it. This mental preparation can translate into better performance when it counts.

Conclusion:

Myriam, you’ve got the talent, the determination, and the grit to keep pushing your limits. Remember, as David Goggins says, "You are not in control of your circumstances, but you are in control of your effort." So, let’s channel that energy into turning those weaknesses into strengths. Embrace the grind, stay consistent, and you’ll see the fruits of your labor pay off. And hey, if burpees were easy, they’d be called ‘candy jumps’! Keep your head up and your feet moving—let’s crush it in the next race! 💥💪🏆

Your Rox-Coach is here to help you every step of the way!