Houard Rebecca Hyrox Result

Overall Performance:

Rebecca, you crushed the 2024 Marseille Hyrox event, finishing 9th overall and 2nd in your age group, which places you in the top 8% of all competitors! That's no small feat! Your overall time of 01:11:16 is impressive, especially considering your total running time of 00:31:33, which is a whopping 3:57 faster than the average. Clearly, you've got a runner's legs, and they’re taking you places. However, your pacing strategy needs a bit of fine-tuning. Your first run was slower than average, which suggests you might have started a bit too conservatively or were focusing too much on conserving energy for the later segments. It’s a classic case of wanting to save the legs but ending up with a slower overall time. Let's harness that speed and build on it! 💪

Segments to Improve:

Now, let’s talk about a couple of segments that left room for improvement—specifically the Sled Pull and Sled Push. These two exercises can feel like trying to drag a small car uphill, but with the right techniques and training, you can transform them into your secret weapons.

• Sled Push: You clocked in at 00:03:30, which was 00:24 slower than the average. A few drills to boost your sled push performance:
  • Technique Work: Focus on your body position. Keep your chest up and lean slightly forward, driving through your heels to maintain power.
  • Progressive Overload: Gradually increase the weight on your sled pushes in training sessions. Start with lighter weights to perfect your form, and once you're comfortable, add more weight.
  • Interval Training: Incorporate short, intense sled push intervals (20-30 seconds) with rest periods. This builds strength and stamina under fatigue.
• Sled Pull: You spent 00:09:46 on this segment, which is 05:01 slower than average—yikes! Time to turn this around:
  • Form Focus: Keep your back straight and engage your core. Use a low grip if you’re using a strap or handle that allows it. This keeps you stable and powerful.
  • Specific Drills: Add resistance band pulls or heavy rows to your training for additional strength. Consider incorporating heavy rope pulls if you have access.
  • Resisted Sprints: Attach a sled or resistance band to your waist and sprint. This helps you build muscle memory while developing speed and strength simultaneously.

Race Strategies:

To maximize your performance in future races, consider these strategies:

• Pacing: Start your runs with a more aggressive pace. You're clearly capable of holding a faster speed; just remember to find a rhythm that allows you to sustain it without burning out. Experiment in training to discover what feels sustainable.
• Transition Efficiency: Your roxzone was 00:04:39, which is 00:18 slower than average. Focus on minimizing downtime between exercises. Practicing quick transitions during training will help you become more efficient. Try practicing the “two-minute drill” where you switch between exercises rapidly to build that transition muscle memory.
• Mindset: Remember, pain is temporary, but glory is forever! When you hit those tough segments, think about why you started this journey. Keep that fire burning! “You will never reach your destination if you stop and throw stones at every dog that barks.” — Winston Churchill. Keep your eyes on the prize! 🏆

Conclusion:

Rebecca, your performance at Marseille shows that you’ve got immense potential. With your running speed and a little more focus on strength training, especially in the sled segments, you’ll be unstoppable. Every time you step up to that sled, think of it as a chance to become stronger, faster, and more resilient. Just like David Goggins says, “You are not going to outwork me.” So, let’s outwork them all! Your next race is an opportunity to show off your hard work. Keep pushing your limits, keep improving, and remember: every rep counts, and every second matters. Let’s turn those weaknesses into strengths and bring home that top spot next time! 💥

Stay strong and focused, The Rox-Coach