Garel Quentin Hyrox Result

Overall Performance:

Quentin, first off, kudos on your stellar performance at the 2024 Marseille Hyrox! Finishing 15th overall and 2nd in your age group is no small feat, especially with 240 athletes vying for the top spots. Your overall time of 01:05:18 is impressive, and let’s not forget you’re faster than average on the total running time by a solid 1:40! That’s what we call a runner’s profile. However, we noticed a pacing issue in the early running segment. Starting out at 4:28 in the first run was quite a bit slower than average, which might have left some gas in the tank for later. You’ve got the speed; now let’s unleash it strategically across all segments. 💪

In essence, you’re built for speed, but there are a few strength areas we need to buff up to take you to that next level. Time to switch gears and train like a beast!

Segments to Improve:

• Sled Pull (00:05:01): This segment was your biggest time loss. To increase your efficiency, focus on deadlifts and sled dragging in your training. Incorporate both heavy and dynamic sled pulls to build strength and improve your technique. Aim for 3-4 sets of 10-12 reps with a moderate weight, then practice pulling at a lighter load for speed. Remember, poor form leads to poor performance; keep your core tight and your back straight!
• Wall Balls (00:05:17): Wall balls can feel like a punishment, but they’re crucial for your endurance and power. Practice your squat depth and ensure you’re using your legs to throw the ball, not just your arms. Try incorporating 3 sets of 15-20 reps into your weekly routine, focusing on explosive upward movement and accuracy. If you’re hitting the target, you’re halfway there! And don’t forget to breathe; you’re not trying to blow out the wall!
• Sled Push (00:03:02): This segment saw a slow performance as well. Work on your leg strength with squats and lunges, but also practice pushing the sled specifically. Use a lighter sled to build speed over distance. Try doing 5-6 intervals of 20-30 meters at maximum effort, resting 2-3 minutes in between. Focus on driving through your heels and keeping your body low.
• Burpees Broad Jump (00:03:15): Burpees can be a love-hate relationship! To make them more efficient, practice breaking them down. Work on explosive jumps and push-ups separately for strength. Combine them by doing 3 sets of 10 burpees followed by a 10-meter broad jump. The key is to minimize the time on the ground; the faster you get back up, the faster you’ll be through this segment!
• Farmers Carry (00:01:55): This segment is all about grip strength and core stability. Increase your weight progressively and practice walking with heavier kettlebells or dumbbells for at least 30-60 seconds. Incorporate exercises like farmer’s walks into your weekly training routine, aiming for distances that challenge you. Remember, it’s not just about carrying weight; it’s about owning it!

Race Strategies:

Now let’s strategize for your next race! Start your first run at a faster pace, aiming to settle into a rhythm rather than starting too conservatively. You’ve got the legs to handle it! For transitions, work on your roxzone time; practice quick switches between exercises to minimize downtime. Think of your transition as a relay race, where you’re the only runner—no time to relax!

When approaching the strength segments, mentally prepare yourself to embrace the discomfort. Remember, “The only easy day was yesterday.” Focus on your breathing and maintain a steady pace through the strength exercises, and visualize your success as you power through each segment. Stay hydrated and fuel your body appropriately leading up to the race. A well-fed athlete is a fast athlete!

Conclusion:

Quentin, you’re already a standout in the Hyrox arena, but there’s always room for growth. Embrace the grind with the mindset of a champion: “You will never learn to be brave if you don’t get scared.” Keep pushing your limits, practice your weaknesses, and remember that every drop of sweat is a step closer to your goals. You’ve got the potential to climb even higher in those rankings! And hey, if it gets tough, just remember: burpees are just a fancy way of saying “I hate this, but let’s keep going!”

Stay focused, stay strong, and keep dominating out there! I’m here to help you unleash your inner beast. Let’s conquer Hyrox together! 💥🏆

— The Rox-Coach