Merquey Benoît Hyrox Result

Overall Performance:

Benoît, first off, congratulations on your performance at the 2024 Marseille Hyrox! Finishing with an overall time of 01:15:53 places you in the top 29% of a competitive field of 1504 athletes. You should take a moment to appreciate that achievement! 🎉

Your total running time of 00:35:50 is impressive and shows that you have a strong runner profile, being 02:28 faster than the average. That said, we need to focus on some key areas to balance out your performance, especially since your pacing in the first segment was a bit slower than average. Starting strong can set the tone for your race, so let's smooth out that initial energy management.

In the weightlifting segments, you showed some room for improvement, particularly in the Sled Pull and Sandbag Lunges. This indicates that while you excel in running, we need to sharpen your strength endurance for a more balanced Hyrox performance. Remember, “You’re not a champion until you’ve faced adversity and come back stronger.” Let’s get to work! 💪

Segments to Improve:

• Sandbag Lunges (00:05:03) - 39 seconds slower than average

Focus on building leg strength while maintaining cardiovascular endurance. Incorporate weighted lunges into your routine, ensuring to keep your core engaged and your posture upright. Start with lighter weights and progressively increase as your form improves. Aim for 3 sets of 10-15 reps per leg, 2-3 times a week. Also, consider adding Bulgarian split squats to really target those quads and glutes.

• Sled Pull (00:04:44) - 27 seconds slower than average

To enhance your sled pull, work on explosive leg strength and core stability. Incorporate sled pulls into your training at least once a week. Aim for short, intense pulls with progressive resistance. Focus on driving your legs and engaging your core. Also, add farmer's walks for grip strength and full-body engagement, which will help you maintain form during the sled pull.

• Wall Balls (00:05:35) - 5 seconds slower than average

Wall balls are a killer when it comes to endurance. Focus on your technique; ensure your squat depth is adequate and your throw is explosive. Practice with a lighter ball to perfect your form before increasing the weight. Set up a target at an appropriate height and do 3 sets of 15-20 reps with a 30-second rest in between.

• Rowing (00:04:58) - 23 seconds slower than average

Rowing is all about technique and endurance. Focus on the power phase of your stroke—drive with your legs, lean back slightly, and pull with your arms. Incorporate interval training on the rowing machine, aiming for short bursts of maximum effort followed by rest. For example, 30 seconds on, 30 seconds off, for 10 rounds should do the trick!

• Sled Push (00:02:43) - 7 seconds slower than average

For the sled push, work on your leg drive and overall strength. Use lighter sleds for technique practice, focusing on pushing through the heels and keeping your body low. Incorporate hill sprints or resistance band pushes into your routine to develop explosive power.

Race Strategies:

During the race, consider these strategies:

• Pacing: Start the first run at a controlled pace. Your performance suggests you might have gone out a bit too conservatively. Find a balance between speed and endurance early on to avoid fatigue later.
• Transitions: The Roxzone was noticeably slower than average. Work on your transitions by practicing quick changes between exercises. Set a timer during training to simulate race conditions and challenge yourself to improve these times.
• Breathing: Maintain a consistent breathing pattern, especially during the weight segments. This will help you stay relaxed and focused, ultimately enhancing your performance.

Conclusion:

Remember, Benoît, every great athlete was once a beginner who refused to give up. You’re already in the top 30%—imagine what’s possible when you fine-tune those segments! Consistency is key, so stay dedicated to your training and embrace the discomfort. As David Goggins says, “The only thing that’s going to make you better is you.” So let’s get after it and turn those weaknesses into strengths! 💥🏆

Keep pushing, and let’s make your next Hyrox even better. I’m here for you, The Rox-Coach! 💪