Veyrat Julien Hyrox Result

Overall Performance:

Julien, you brought your A-game to the 2024 Marseille Hyrox competition! Finishing 33rd overall and 6th in your age group means you’re in the top 12-13% of a competitive field of 242 participants. That’s no small feat! Your overall time of 01:08:49 showcases a strong effort, especially with a total running time of 30:19—faster than average by 3:23. This indicates that you have a solid runner profile, but there’s room to enhance your strength performance. Your pacing strategy was a bit of a mixed bag. Starting out slower on the first run (00:04:42, which is 01:02 slower than average), you seemed to find your rhythm in the second half, particularly in Running 2 and Running 3, where you turned on the jets. That said, you might want to balance that initial pacing a bit better next time to set a more consistent tone throughout the race. You’ve got the speed; now let’s work on harnessing that strength! 💪

Segments to Improve:

Now, let’s dive into the segments that could really use some TLC to turn those weaknesses into strengths. Here are the key areas to focus on:

• Wall Balls (00:07:14) - You spent a bit too much time here, which cost you precious seconds. To improve, focus on your squat depth and throwing technique. Aim for 3 sets of 15 reps with a lighter ball to practice proper form, ensuring you get a full squat before the throw. Add in some explosive medicine ball slams to develop the power needed for quick repetitions.
• Sled Push (00:03:40) - A 36-second deficit is significant. Incorporate heavy sled pushes into your training 1-2 times a week. Start with 70-80% of your max and push for 20-30 meters, focusing on driving your knees and maintaining a low center of gravity. Consider doing this after a run to simulate race conditions.
  Pro tip: If you hear your sled whispering sweet nothings, you’re probably pushing too light!
• Sled Pull (00:05:16) - Similar to the sled push, aim to improve your pulling technique. Use bands or resistance cords to work on your pull mechanics. Set a goal of pulling heavier loads for shorter distances (10-15 meters) to build strength and efficiency. Pair this with grip strength training using farmer's carries.
• Burpees Broad Jump (00:03:32) - A 35-second lag here means your explosive strength could use some work. Incorporate plyometric exercises into your routine like box jumps and broad jumps, focusing on speed and power. Try doing sets of 5 burpees followed by a broad jump, aiming for quick transitions.
• Farmers Carry (00:02:02) - To shave off those 14 seconds, practice carrying heavier weights over greater distances. Aim for 2 sets of 30-50 meters, focusing on grip, posture, and core stability. If you can, practice this after your strength workouts to simulate fatigue conditions.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Consider starting out slightly faster than your first running segment but not as fast as your second. Find a happy medium to keep your heart rate under control while still giving yourself room to push later in the race.
• Transitions: Your Roxzone time of 00:04:51 indicates there’s room to shave off some seconds. Practice your transitions in training by simulating race conditions and focusing on efficient gear changes and maintaining your breath control.
• Mindset: Embrace the pain! As David Goggins says, “You’re not going to die. You’re just going to suffer.” Use that to fuel your efforts during the race. When it gets tough, remind yourself that you’re capable of pushing through.

Conclusion:

Julien, you’ve shown that you have what it takes to compete at a high level in Hyrox. Your strong running times indicate a solid fitness base, but to really excel, you’ll need to focus on those strength segments that held you back this time. Remember, “The only easy day was yesterday.” Keep pushing, keep training, and keep that competitive spirit alive. You’re on the brink of breaking through to the next level! 🏆💥

Now, let’s get after it and turn those weaknesses into strengths! I’m here to guide you every step of the way. You've got this, Rox-Coach out!