Marcou Sébastien Hyrox Result

Dive into this athlete’s performance at 2024 Marseille using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

FRA FRA Flag Men Man 25-29 #102033 01:13:10 77th in AG | Top 24.5% 313th | Top 21.2%
-01:07
35:54
Run Total
-00:08
04:29
Avg. Lap
-00:04
03:59
Best Lap
+01:05
31:58
Workout Total
+00:08
03:59
Avg. Workout
+00:08
05:23
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Marcou Sébastien's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Marcou Sébastien hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Marcou Sébastien’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Marcou Sébastien's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 04:47. Check the detail of the improvement plan below.

01:19 Potential Improvement 27.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:19 04:56 to 03:37 27.5%
Sandbag Lunges 01:14 05:01 to 03:47 25.8%
Sled Push 01:01 03:06 to 02:05 21.3%
Ski Erg 00:30 04:35 to 04:05 10.5%
Run Total 00:23 35:54 to 35:31 8.0%
Rowing 00:20 04:43 to 04:23 7.0%
Burpees Broad Jump 00:00 03:36 to 03:36 0.0%
Farmers Carry 00:00 01:38 to 01:38 0.0%
Wall Balls 00:00 04:23 to 04:23 0.0%

Splits Time

Marcou Sébastien Perfect Race
Splits Total Average Total
Running 1 05:27 00:00 04:05 +01:22 00:00 +00:00
Ski Erg 04:35 05:27 04:14 +00:21 04:05 +01:22
Running 2 03:59 10:02 04:23 -00:24 08:19 +01:43
Sled Push 03:06 14:01 02:30 +00:36 12:42 +01:19
Running 3 04:27 17:07 04:41 -00:14 15:12 +01:55
Sled Pull 04:56 21:34 04:07 +00:49 19:53 +01:41
Running 4 04:21 26:30 04:40 -00:19 24:00 +02:30
Burpees Broad Jump 03:36 30:51 04:12 -00:36 28:40 +02:11
Running 5 04:30 34:27 04:48 -00:18 32:52 +01:35
Rowing 04:43 38:57 04:31 +00:12 37:40 +01:17
Running 6 04:21 43:40 04:42 -00:21 42:11 +01:29
Farmers Carry 01:38 48:01 01:52 -00:14 46:53 +01:08
Running 7 04:22 49:39 04:41 -00:19 48:45 +00:54
Sandbag Lunges 05:01 54:01 04:11 +00:50 53:26 +00:35
Running 8 04:30 59:02 05:02 -00:32 57:37 +01:25
Wall Balls 04:23 01:03:32 05:16 -00:53 01:02:39 +00:53
Roxzone 05:23 01:13:10 05:15 +00:08 01:13:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sébastien, you've put in some solid work at the 2024 Marseille Hyrox competition! Finishing with an overall time of 01:13:10 puts you in the top 21% of 1474 athletes, and top 24% in your age group. That's no small feat! Your total running time of 00:35:54 was impressive—1:07 faster than average. Clearly, you’ve got the legs to keep moving! 🏃‍♂️💨

However, we need to address your pacing strategy. Your first running segment was notably slower than average, suggesting you may have started a bit too cautiously or just needed to shake off those pre-race jitters. The key takeaway is that you're more of a runner than a strength athlete based on your total running time. This means we should focus on boosting your strength to complement that running prowess and really capitalize on your speed. Remember, it's not just about how fast you run, but how strong you are when you're pushing those sleds and lunging with that sandbag!

Segments to Improve:

Now let's dive into the specific segments where there's room for improvement:

  • Sled Push (00:03:06) - This was 36 seconds slower than average. To tackle this, focus on building your leg strength and explosive power. Try heavy sled pushes for short distances and incorporate plyometric exercises like box jumps and jump squats. Aim for 3-4 sets of 5-8 reps, resting adequately to maintain form.
  • Sled Pull (00:04:56) - At 49 seconds slower than average, this is another area to work on. Incorporate resistance band pulls and weighted lunges into your routine. These will enhance your core stability and grip strength. Aim for 3 sets of 8-10 reps on each leg, focusing on keeping your chest up and back straight.
  • Sandbag Lunges (00:05:01) - This was 50 seconds slower than average. You need to focus on your technique here. Try high-rep lunges with lighter weights to improve your form and endurance. Consider 4 sets of 15-20 lunges, ensuring your knee stays behind your toes. Also, practice transitioning from the lunge to the run to mimic race conditions.
  • Ski Erg (00:04:35) - Only 21 seconds slower than average, but in a competition, every second counts. Work on your upper body endurance and technique. Incorporate interval training on the Ski Erg, alternating between high intensity (30-45 seconds) and lower intensity (60 seconds) to build both strength and stamina.
  • Roxzone (00:05:23) - At 8 seconds slower than average, this indicates that your transitions could use some work. Focus on improving your overall fitness and practice quick transitions between exercises. Set up a mock Hyrox course and time your transitions—aim for consistent improvement.
Race Strategies:

When it comes to race day, strategy is key. Here are some tips to help you perform even better:

  • Pacing: Start strong but controlled. Aim for a steady pace in the early running segments to ensure you don’t burn out before the heavier strength segments. Remember, it’s not a sprint; it's a marathon... with sleds!
  • Transitions: Practice your transitions during training. The quicker you can go from one exercise to the next, the less time you’ll spend resting. Think of it like a pit stop; every second counts!
  • Nutrition: Make sure you’re fueling your body properly in the days leading up to the race. Consider carb-loading the night before and having a good mix of protein and carbs on race day to keep your energy levels up.
  • Mindset: Keep a strong mental game. Remember, “You will never learn to be a beast until you train like one.” Embrace the discomfort; it's where growth happens. Channel your inner Goggins! 💪
Conclusion:

You've got the foundation to be a formidable competitor in Hyrox, Sébastien. With a few focused improvements in your strength segments and transitions, you’ll be setting personal bests and climbing that leaderboard in no time. Remember, it's not about where you start, but where you're going! "The only way to achieve the impossible is to believe it is possible." Keep pushing your limits! 💥🏆

Stay hungry, stay humble, and let’s turn those weaknesses into strengths. You've got this! I’m here to support you every step of the way—let’s get to work! The Rox-Coach is in your corner. 💪

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Hooper Scott 2024 Singapore 01:13:36
Welboren Lewienus 2024 Amsterdam 01:13:06
Messinger Johannes 2022 Frankfurt 01:13:15
Yamazaki Kanji 2023 Rotterdam 01:13:33
Pilon Paul 2024 Malaga 01:13:26
Jechalik Thaddäus 2024 Köln 01:12:49
Amato Scott 2024 Melbourne 01:13:28
Valero De Blas Juan 2023 Madrid 01:13:00
Mayoh Dave 2024 Madrid 01:13:08
Haluza Tom 2024 Sydney 01:12:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
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