Durand Angelo Hyrox Result

Overall Performance:

Angelo, you crushed the 2024 Hyrox competition in Marseille with a total time of 1:23:00, landing you in the top 61% overall and top 65% in your age group. That's no small feat! Your performance reveals a hybrid athlete profile, with strong running capabilities but some areas in strength training that could use a bit more love. Your pacing strategy shows that you started off a little too fast in the first segment, which set the tone for a slower overall running time compared to the average. Remember, as David Goggins says, "You are not just a product of your environment. You are a product of your choices." Choosing a more measured pace from the start could help you maintain energy for those demanding strength segments.

Segments to Improve:

Now let's dive into the specifics of where you can really crank up your performance:

• Sled Push (00:04:14): 30 seconds slower than average. This is a key area for improvement! Focus on your form; ensure your back is straight and your core is engaged. Incorporate drills like sled pushes at varying weights (increase gradually) and speed work. Try 4 x 30-meter sled pushes, resting 2 minutes between sets, to build strength and stamina.
• Sled Pull (00:06:47): 25 seconds slower than average. Similar to the sled push, focus on your posture. Use resistance bands for strength training and perform 3 x 10 reps of seated rows with a focus on powerful pulls. Consider adding single-arm rows to balance your strength on both sides.
• Ski Erg (00:04:38): 16 seconds slower than average. This one’s a full-body workout! Ensure you're using your legs as well as your arms. Implement interval training on the Ski Erg: 30 seconds of all-out effort, followed by 30 seconds of light effort, for 10 rounds. This will help with both endurance and power.
• Roxzone (00:06:18): 33 seconds slower than average. Your transition time reflects a need for improved overall fitness and adaptability. Incorporate dynamic warm-ups and cool-downs into your routine. Work on "quick-change" drills: set a timer and switch between exercises (like burpees to rowing) with minimal rest to simulate race conditions. Aim to reduce your transition time by practicing your setups and minimizing downtime.

Race Strategies:

Now let’s talk about executing a killer race strategy:

• Pacing: Start at a steady pace during your first run segment. Aim for negative splits—starting slower and gradually increasing your pace. This can help you conserve energy for the more demanding exercises.
• Breathing Techniques: Use controlled breathing during intense segments like the sled push and pull. Focus on a rhythm to maintain your power output and prevent fatigue.
• Visualization: Before the race, visualize yourself successfully completing each segment, especially where you struggled. This mental rehearsal can boost your confidence and reduce anxiety.
• Transition Strategy: Practice your transitions in training. Have a clear plan for how you move from one exercise to the next. A smooth transition in the Roxzone can shave precious seconds off your overall time.

Conclusion:

Angelo, your performance in Marseille was commendable, but there’s always room for growth, right? Remember, as Jocko Willink says, "Discipline equals freedom." By focusing on your weak spots and implementing these strategies, you can transform those segments into advantages. Keep training hard, stay committed to your goals, and don't forget to enjoy the journey. After all, if it gets too serious, you might forget to have fun and that’s when you know it’s time to laugh it off—like you just finished the sled push and thought it was a walk in the park! 💪💥🏆

Let’s keep pushing your limits, and I’ll be right here, cheering you on. You got this, Angelo!

— The Rox-Coach