Leplus Jean Hyrox Result

Overall Performance:

Jean, first off, huge respect for completing the 2024 Marseille Hyrox in the PRO category! You finished with a solid time of 01:25:21, placing 170th overall and 9th in your age group. That puts you in the top 70% of 242 athletes, which is no small feat! 💥

Your total running time of 38:19 is impressive—2:16 faster than average! This indicates that you have a strong running profile, which gives you a solid foundation to build upon. However, your pacing in the first running segment was a bit off; it was 1:34 slower than average. This suggests you may have started too conservatively. Remember the words of the great David Goggins: 'You are not going to outwork me.' That applies to pacing too—control your speed and let your strength shine!

While you're clearly a formidable runner, there’s work to be done on your strength segments, especially the Sled Pull, Sandbag Lunges, and Sled Push. These areas could benefit from targeted training to ensure you’re balanced in both running and strength—after all, Hyrox is a hybrid beast!

Segments to Improve:

• Sled Pull (08:33): This segment was your slowest, coming in 1:56 slower than average. Focus on developing your posterior chain and grip strength.
  • Drills: Incorporate heavy deadlifts and farmer's walks into your routine. Aim for 3 sets of 5-8 reps for deadlifts, focusing on form, and 4 sets of 30-60 seconds for farmer's walks.
  • Technique Tip: Ensure you're using a hip hinge movement to engage your lats and core effectively while pulling.
• Sandbag Lunges (06:15): Here you were 58 seconds slower than average. It’s crucial to build strength and stability in your legs.
  • Drills: Practice weighted lunges with a focus on form. Start with 3 sets of 10-12 reps per leg, progressing to heavier sandbags as you get stronger.
  • Form Correction: Keep your front knee aligned over your ankle and drive through your heel to engage your glutes effectively.
• Sled Push (04:14): This segment was 25 seconds slower than average. Sled pushes require explosive power and leg drive.
  • Drills: Integrate more sled work into your training. Focus on both heavy pushes and lighter, faster pushes for speed and strength.
  • Training Routine: Add in sets of 20-30 meters, resting as needed. Start with a heavier sled and then transition to lighter weights to improve speed.
• Wall Balls (07:05): Although only 2 seconds slower than average, there's room for improvement.
  • Drills: Aim for high-rep wall ball workouts. Start with 3 sets of 15-20 reps, focusing on a fluid motion.
  • Technique Tip: Ensure your squat depth is adequate and your throw is explosive; remember, it’s not just about the arms—engage your legs!

Race Strategies:

• Start strong but controlled on the first run. Find a rhythm that allows you to conserve energy for the strength segments.
• During transitions, aim to minimize rest times. Focus on your breathing and mental state to keep moving. Every second counts, so treat those transitions like mini sprints!
• Visualize your race beforehand. Knowing where to push and where to conserve energy will help you maintain focus.
• In the sled segments, use your legs and core rather than just your arms. The goal is to make each push or pull a full-body effort.

Conclusion:

Jean, you’ve got the drive and the potential to crush your next Hyrox! Remember, it’s about turning your weaknesses into strengths. As Jocko Willink says, 'Discipline equals freedom.' Embrace the grind, and tackle these areas for improvement with the same vigor you bring to your runs. 💪

Incorporate these drills and strategies into your training, and watch your performance skyrocket! And hey, if you ever feel down, just remember: Wall balls are like life—sometimes you just have to throw yourself into it! 🏆

Keep pushing your limits, and I can’t wait to see you dominate at your next event. You got this! - The Rox-Coach