Puertas Marc Hyrox Result

Overall Performance:

Marc, you tackled the 2024 Hyrox Marseille with grit and determination! Finishing with a time of 01:21:27, you placed 132nd overall and 46th in your age group, landing you in the top 54% and 58% respectively. That's no small feat! Your total running time of 00:37:36 was a whole 1:12 faster than average, showcasing your runner profile brilliantly. However, your pacing was a bit of a rollercoaster ride. You started with a slower-than-average first run, which indicates you might have been too cautious or simply warming up. But you kicked it into high gear with your best lap at 00:04:12 during Running 2, proving your ability when you're in the zone!

Now, while it’s clear you possess speed, it’s also evident that strength training needs to become your new best friend. Your performance in the strength segments like the Sled Push and Sled Pull showed room for improvement, so let’s roll up those sleeves and get to work!

Segments to Improve:

1. Sled Push (00:04:14)

• Technique Focus: Ensure your stance is strong—keep your feet shoulder-width apart and drive through your heels. Consider using a lighter sled to practice explosive power.
• Drills: Incorporate heavy sled drags, focusing on acceleration over short distances. Aim for 5-6 sets of 20-30 meters, resting adequately between sets to allow for maximum effort.
• Strength Training: Add squats and lunges to your program. Aim for 3x8-12 reps, focusing on explosive movements. Try front squats for added core stability.

2. Sled Pull (00:06:53)

• Technique Focus: Keep your hips low and maintain a strong core. Use a staggered grip to help with balance and pulling power.
• Drills: Work on resistance band pulls or rowing exercises to strengthen your back and arms. Consider 4x100m pulls at a moderate resistance to build endurance.
• Strength Training: Include deadlifts and rows in your training. Aim for 3x6-8 reps focusing on maximum weight, ensuring proper form to prevent injury.

3. Sandbag Lunges (00:05:25)

• Technique Focus: Keep your torso upright; don’t let your knees drift too far forward. Engage your core throughout the movement.
• Drills: Perform lunges with a lighter weight to focus on form, then progressively add weight. A 3x12 rep scheme should be solid.
• Strength Training: Incorporate split squats and Bulgarian split squats for more strength and stability. Start with body weight, then add resistance.

4. Ski Erg (00:04:35)

• Technique Focus: Focus on powerful pulls, using your legs and core rather than solely your arms. Utilize a strong hip hinge.
• Drills: Incorporate intervals on the Ski Erg—try 30 seconds of max effort followed by 30 seconds of rest, aiming for 6-8 rounds.
• Strength Training: Add core exercises like planks and Russian twists to build stability and power through your pulls.

Race Strategies:

• Start Strong, Not Fast: Work on pacing during your first run. You don’t need to sprint but rather maintain a consistent, manageable pace that allows you to push hard in the following segments.
• Transition Like a Pro: Focus on minimizing your Roxzone time. Practice quick transitions in training, and mentally prepare yourself for what’s next. A little pre-planning can save precious seconds!
• Fuel and Hydrate: Make sure you’re fueling properly before and during the race. A well-fueled athlete is a fast athlete. Think of it this way: your body is like a car, it needs the right fuel to rev up!

Conclusion:

Marc, you've shown that you have the potential to be a fierce competitor in Hyrox! Your overall performance is commendable, but with focused training on your strength segments, you'll be well on your way to slicing off minutes from your time. Remember David Goggins’ words: “You will never learn from people if you always tap dance around the truth.” Embrace the grind and face your weaknesses head-on. 💪

Keep the momentum going, and let’s turn those weaknesses into strengths! You’ve got this, and I’m here to help you crush those goals. Let’s get to work! - The Rox-Coach 💥🏆