Friggeri Julien Hyrox Result

Overall Performance:

Julien, first off, congrats on your performance at the 2024 Marseille Hyrox! Coming in with an overall time of 01:20:27 puts you in the top 43% of 1504 athletes and 35% in your age group is no small feat. You showed impressive running skills with a total running time of 00:37:50, which is 02:36 faster than the average. This indicates you have a strong running profile, but there are areas that could use some fine-tuning to reach your potential.

Your pacing started off a bit slower than average in the first segment, which might have set the tone. Running 1 at 00:06:11 (1:47 slower than average) may have cost you some precious seconds. However, you quickly found your rhythm in subsequent runs, especially in Running 2 with your best lap time of 00:04:10, which shows you can push hard when you need to. This hybrid profile suggests you're more of a runner, so we need to add some strength training to balance things out.

Segments to Improve:

Now let’s dive into the segments that could use some love:

• Sled Push (00:03:20): You were 00:36 slower than average here. To improve, focus on explosive strength. Try doing heavy sled pushes in your training. Aim for 3-4 sets of 20-30 meters with maximal effort, resting adequately between sets. Incorporate leg press and back squat to build the necessary strength.
• Sled Pull (00:05:30): This one needs your attention as you were 00:56 slower than average. Work on your grip strength and core stability with weighted carries and plank variations. You can perform 5 sets of 30-45 seconds of heavy farmer’s carries or sled drags, focusing on maintaining form.
• Sandbag Lunges (00:05:08): You were 00:24 slower than average here. To enhance this, include reverse lunges and walking lunges in your routine. Perform 3-4 sets of 10-12 reps per leg, increasing the load gradually. Pay attention to your form; keep your chest up and ensure your knee doesn't extend past your toes.
• Farmers Carry (00:02:31): You were 00:28 slower than average. This exercise tests grip strength and overall conditioning. Add in heavy carries into your routine, aiming for 4 sets of 40-50 meters. You can also practice kettlebell swings to improve grip and core stability.
• Wall Balls (00:05:48): You were 00:09 slower than average. To sharpen this skill, perform wall ball drills focusing on explosiveness and rhythm. Aim for 3 sets of 20 reps with a moderate weight ball. Work on your squat depth and ensure a strong overhead throw.

Lastly, your Roxzone time of 00:06:43 is slower than average by 00:37, meaning we need to tighten up that transition time. Work on your overall fitness with circuit-style workouts that simulate race conditions, allowing you to practice quick transitions between exercises.

Race Strategies:

• Start Smart: While it’s tempting to go all out at the beginning, find a pace that allows you to maintain energy for the later stages. Keep the first run at around 90% of your max.
• Transition Practice: Incorporate transition drills in your training. Practice moving quickly from one exercise to another to minimize downtime.
• Hydration and Nutrition: Ensure you’re fueling properly before the race. A well-balanced meal the night before and quick energy snacks during the race can significantly improve performance.
• Visualize Success: Spend time visualizing the race. Picture yourself powering through each segment, overcoming obstacles, and finishing strong. Remember, “The only limits that exist are the ones you place on yourself.”

Conclusion:

Julien, you’ve got a solid foundation to build on! With dedication and the right training focus, you can turn those weaknesses into strengths. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep pushing your limits, and don’t forget to enjoy the journey! 💪

Stay motivated, stay strong, and let’s crush those goals together! You've got this! - The Rox-Coach 💥🏆