Curmi Andre Hyrox Result

Overall Performance:

Andre, you crushed it out there at the 2024 Marseille Hyrox competition! Finishing with an overall time of 01:12:11 puts you in the top 18% of a whopping 1474 athletes, which is no small feat. You showed some serious grit and determination, especially in a challenging field. Your rank in the age group at 83rd out of 386 is commendable as well, but we’re not here to settle; we’re here to conquer!

Now, let’s dive into some insights. Your total running time of 00:36:57 indicates that you might have a stronger running profile; however, it’s also 21 seconds slower than the average. That being said, you had a mixed bag in your splits. It looks like you started off a bit cautious in Running 1, which was 01:28 slower than average. A little more pep in your step at the start could have set you up for a faster overall time. Your performance in the later running segments shows you can pick up the pace as you go, which is a great sign of endurance! Keep that momentum going!

Segments to Improve:

Alright, let’s pinpoint the areas where we can turn the dial up a notch. Here are the segments that need some TLC:

• Sled Push: Finished in 00:03:31, this was 01:04 slower than average. Get ready to embrace the grind! To improve here, focus on strength training with heavy sled pushes (70-80% of your max) and incorporate drills like rep-max sled pushes for both speed and power. Try doing 5 sets of 20 meters with a moderate rest in between to build explosiveness.
• Burpees Broad Jump: You clocked in at 00:04:49—that’s 00:42 slower than average. Burpees can be your best friend or worst enemy! Work on your explosive power and endurance by breaking down the movement. Try burpee box jumps to enhance your power output. Aim for 4 sets of 10 reps, focusing on form and speed, then finish with a 200-meter run to simulate race conditions.
• Sled Pull: You completed this in 00:04:19, which was 00:17 slower than average. Similar to the sled push, incorporate more pulling movements in your training. Focus on reverse sled pulls or even band-resisted walking. Aim for 3 sets of 15 meters with a heavy sled. Don’t forget core stability—planks with a pull can enhance your overall strength here.

In addition to these specific segments, keep an eye on your transitions. Your Roxzone of 00:05:08 is slightly better than average, but it can always be sharper. To improve transition times, practice quick changes between exercises during your training sessions. Set up your workout in a circuit format, minimizing rest between exercises to simulate race conditions.

Race Strategies:

Now, let's talk race day! Here are some strategies you can implement:

• Pacing: Start with a moderate pace that allows you to ease into the race. You want to avoid the “I’m going to win this thing in the first lap” syndrome. Control your breathing and focus on maintaining a steady rhythm.
• Mindset: Remember your “why.” Keep repeating to yourself, "I’m not here to be average; I’m here to be awesome!" This will help you push through those tough moments.
• Visualization: Before the race, visualize yourself successfully completing each segment. Picture your feet flying during the runs and your muscles powering through the sleds. This mental rehearsal will fire you up!

Conclusion:

Andre, you’ve shown tremendous potential and a fighting spirit out there on the course. The road to improvement is paved with sweat, determination, and maybe a few burpees (or a lot!). Remember what David Goggins says, "You are not done when you’re tired; you’re done when you’re finished." Embrace that mindset, and let’s turn those weaknesses into strengths!

Keep pushing, keep grinding, and let’s make sure the next race has your name in lights! 💪💥

Stay strong and keep training hard—I'm here for you as your Rox-Coach! 🏆