Payot Dylan Hyrox Result

Overall Performance

Dylan Payot delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank of 115 out of 1371 athletes, placing him in the top 8%. His performance in the age group of 25-29 was also impressive, ranking 22nd out of 232 athletes. Dylan's total running time of 00:32:52 was notably 04:04 faster than the average, indicating a strong runner profile with excellent pacing and endurance. His pacing strategy seemed aggressive, especially evident in his running segments from 2 to 7, where he consistently surpassed average times. However, the slower performance in Running 1 suggests a cautious start, which could have been a deliberate strategy to conserve energy. Although his running capabilities are remarkable, there is room for improvement in strength-based exercises, as seen in segments like Sandbag Lunges and Wall Balls.

Segments to Improve

• Wall Balls: Dylan was 01:18 slower than average in this segment. To enhance performance, focus on improving leg strength and endurance. Exercises such as squats, thrusters, and wall ball drills with varied weights and heights can help. Proper form is crucial: engage the core, maintain a strong stance, and use the legs to power the throw.
• Sled Pull: 01:16 slower than average, indicating a need for better upper body and grip strength. Incorporate exercises like deadlifts, bent-over rows, and rope pulls. Practice sled pulls with varying weights and distances to simulate race conditions. Emphasize a steady, strong pull technique with a firm grip.
• Sandbag Lunges: 01:02 slower than average. Focus on building leg strength and stability. Incorporate lunges with weights, Bulgarian split squats, and core strengthening exercises. Work on maintaining posture and balance during lunges to improve efficiency.
• Roxzone: 00:26 slower than average, suggesting room for improvement in transitions. Practice quick transitions between exercises and running. Simulate race conditions to improve transition times and reduce rest periods.
• Burpees Broad Jump: 00:18 slower than average. Focus on explosive power and endurance. Incorporate plyometric exercises like box jumps and burpees. Emphasize form and technique to maximize efficiency and reduce fatigue.
• Farmers Carry: 00:13 slower than average. Work on grip and core strength. Include farmers walks with varied weights and distances in training. Focus on maintaining an upright posture and steady pace.

Race Strategies

• Pacing: Maintain a balanced pace throughout the race. Consider a slightly faster start to capitalize on running strengths, but ensure energy is conserved for strength exercises.
• Transition Efficiency: Practice smooth transitions between running and exercises to minimize Roxzone time. Develop a routine for each transition to reduce hesitations and rest periods.
• Energy Management: Prioritize energy conservation during strength segments to avoid excessive fatigue. Focus on form and technique to improve efficiency and reduce time loss.
• Compromised Running: Simulate running after strength exercises during training to adapt to compromised running scenarios. This will help maintain strong running performance even after taxing exercises.