Vanhoove Aubin Hyrox Result

Overall Performance:

Aubin, you crushed it out there in Marseille! Finishing 123rd overall in a field of 242 and 26th in your age group puts you in the top 55%—that's nothing to sneeze at! Your overall time of 01:20:20 is commendable, especially considering that your total running time is a solid 12 seconds faster than average. This indicates you have a natural runner's profile, which is a strong asset in Hyrox.

However, the race showed some pacing strategy nuances. Your first running segment was significantly slower than average, which may have affected your overall momentum. It appears you might have started a bit too conservatively, but fear not! You picked up the pace in subsequent runs, showcasing your potential to push harder when it counts. Remember, in Hyrox, pacing is key; you want to find that sweet spot where you’re pushing hard but not gasping for air like a goldfish out of water.

Segments to Improve:

Let’s dive into the segments that could use some fine-tuning:

• Ski Erg (00:04:15, 59 Percentile Rank): This area needs attention. Your performance here is a bit below par. To improve, incorporate interval training on the Ski Erg, focusing on short bursts (30 seconds to 1 minute) at high intensity followed by a brief rest. This will enhance your power output and cardiovascular endurance. Aim for 2-3 sessions a week, mixing in some technique drills to optimize your stroke efficiency. Also, practice engaging your core and legs more effectively during pulls; think of it as pulling yourself to victory!
• Roxzone (00:07:03, 72 Percentile Rank): This is where you really can make some gains. It’s slower than average, indicating that transitions and overall fitness might be an issue. Focus on improving your overall conditioning and practice transitions. Implement circuits that mimic race transitions, combining running intervals with exercises like burpees and wall balls. For example, alternate between 400m runs and 15 wall balls—do this for 3-4 rounds. This will help you get used to moving quickly between exercises and minimize time wasted in the roxzone.
• Wall Balls (00:06:27, 48 Percentile Rank): While you were close to average, there's still room for improvement. Focus on technique—ensure you’re squatting low and using your legs to drive the ball up, rather than relying solely on your arms. Try incorporating wall ball drills into your strength sessions, aiming for 100 reps broken into sets with short rest intervals. This will build both strength and endurance, giving you the power to nail those reps without feeling like you’re carrying a small elephant!

Race Strategies:

Now, let’s talk strategy. Here’s how to maximize your performance next time:

• Pacing: Start with a controlled pace. Use the first running segment to warm up your body, not to set a world record—save that for later! Aim to gradually increase your speed in subsequent runs.
• Transitions: During the race, practice quick transitions. Set up mock races in training where you practice moving from one exercise to the next with minimal downtime. Think of it as a relay race, but instead of passing a baton, you’re passing the pain! 🏃‍♂️💥
• Mindset: Keep your mental game strong. Remember, “You are not in a competition with anyone but yourself.” Stay focused on your race and push through the discomfort. Visualize success and use positive self-talk to keep your spirits high.

Conclusion:

Aubin, you’ve got the heart of a champion! You’re naturally inclined towards running, and with a few tweaks in your strength segments and transitions, you’ll be unstoppable. Remember, “It’s not the will to win that matters, but the will to prepare to win.” So, let’s get out there and put in the work! 💪

Keep grinding, stay hungry, and remember that every drop of sweat is one step closer to your next victory. Now go out there and show them what you’re made of—you’ve got this! The Rox-Coach believes in you!