Pécout Josselin Hyrox Result

Overall Performance:

Josselin, you put in a solid performance at the 2024 Marseille Hyrox, finishing with an overall time of 01:06:48 and placing 89th out of 667 athletes—talk about a strong showing! Being in the top 13% overall and 12% in your age group is impressive. Your total running time of 33:39 was notably 25 seconds faster than average, indicating you have a strong runner profile. However, there were moments where your pacing could have been sharper, particularly in the early running segment where you were 1:31 slower than average. This suggests you might have started a bit conservatively, which is a common pitfall, but it’s all part of the learning process. Let’s harness that speed in your runs while building strength in those key segments. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep that in mind as we move forward! 💪

Segments to Improve:

• Sled Push (2:34) - This segment was 14 seconds slower than average, ranking you at the 33rd percentile. To enhance this, focus on strength training with a particular emphasis on your quads, glutes, and core. Here are some effective drills:
  • Sled Drags: Start light and gradually increase the weight. Aim for 3-4 sets of 20-30 meters with a focus on explosiveness.
  • Leg Press: Strengthen your legs with 4 sets of 8-10 reps. This will improve your overall pushing power.
  • Box Squats: Incorporate box squats to improve your explosive strength. 3 sets of 5-8 reps should suffice.
• Sled Pull (4:07) - Here, you were 26 seconds slower than average, landing you in the 24th percentile. To tackle this, let’s hone in on your posterior chain and grip strength:
  • Deadlifts: Focus on both conventional and Romanian deadlifts. 4 sets of 6-8 reps will build your back and hamstring strength.
  • Farmer’s Walks: Great for grip and core stability. Carry heavy kettlebells for 40-60 meters; 3-4 sets will do wonders.
  • Pulling Drills: Incorporate resistance bands or a TRX for pull exercises, focusing on 3 sets of 10-12 reps. This mimics the sled pull motion and builds necessary strength.
• Burpees Broad Jump (3:44) - You were 8 seconds slower than average in this segment. To refine your explosive power and endurance in these high-intensity movements:
  • Burpee Variations: Practice different burpee variations (like chest-to-ground) and aim for 3 sets of 10-15 reps.
  • Plyometric Box Jumps: These will help build the explosive strength needed. 3-4 sets of 5-8 reps should suffice.
  • Jump Squats: Incorporate jump squats into your routine, focusing on 3-4 sets of 10-12 reps to enhance your leg power.

Race Strategies:

For your next race, let's focus on pacing and transitions. Given your strong running background, consider starting a bit more aggressively but controlled. Aim to be within 30 seconds of the average in your first running segment—this sets a confident tone for the rest of the race. Also, practice your transitions between exercises; if your Roxzone is slower than average, it’ll serve you well to rehearse these transitions in training. Designate a specific area to improve your mental switch between running and working out, like practicing your breathing techniques to help maintain focus and speed. In Hyrox, it’s not just about the exercises; it’s about being a smooth operator throughout the course! 💥

Conclusion:

Josselin, you’ve shown strength and resilience throughout this race. With targeted training and improved strategies, you can turn those segments into your strengths. Remember, “The only thing more contagious than a good attitude is a bad one,” so keep pushing forward with that positive mindset. The road ahead is challenging, but you’ve got the grit to tackle it head-on. Let’s smash those goals in your next race and show them what you’re made of! Keep grinding, and let’s get to work. I’m here to support you every step of the way! 🏆

Your Rox-Coach, signing off for now—let’s get after it! 💪