Pilon Paul Hyrox Result

Overall Performance:

Paul, you crushed it at the 2024 Marseille Hyrox event, finishing in the top 39% overall and top 44% in your age group! That’s some serious grit. Your total time of 01:18:43 is impressive, especially considering your total running time of 00:39:02, which is 38 seconds faster than the average. You clearly have a solid runner’s profile, but there are some areas where we can turn that strength into a competitive edge.

However, let's talk about your pacing. It seems like you kicked off with a bit of a slow start in the first running segment (00:05:39), which is 1:19 slower than average. This could have cost you some valuable seconds. You picked up the pace significantly in the later runs, especially in Running 6 and Running 7, where you were in the 2nd and 1st percentile ranks respectively. This shows you have the ability to push hard when it counts! Let's harness that energy right from the start next time. 💪

Segments to Improve:

Now, let’s break down those segments where you can really level up:

• Sled Pull (00:05:39) - This was your slowest segment and definitely needs attention. To improve your performance here, focus on core stability and grip strength. Incorporate dead hangs and farmers carries into your routine. Work on sled pulls with varying weights, practicing explosive starts and maintaining a strong and stable posture throughout the pull.
• Burpees Broad Jump (00:04:52) - You were 12 seconds slower than average here. To improve, focus on your explosive power and transition speed. Try plyometric drills, like box jumps and depth jumps, to enhance your power output, and practice quick transitions between burpees and jumps to minimize wasted time.
• Wall Balls (00:05:46) - You can shave off those seconds by refining your technique. Ensure you’re using a full squat to generate power for the throw. Try Wall Ball Tabata (20 seconds on, 10 seconds off for 8 rounds) to build endurance and strength while working on your form.
• Farmers Carry (00:02:10) - You were almost on point here, but a little more grip strength and core stability will ensure those weights don’t feel like they’re trying to pull you down. Incorporate heavy carries and single-arm carries to build strength and endurance.
• Total Running Time Improvement - While your total running time is impressive, let’s aim to keep that pace consistent throughout all segments. Incorporate interval training and tempo runs to build up your stamina and speed, especially in the early segments.

Race Strategies:

For the next race, let’s implement a strategy that builds on your strengths while addressing the weaknesses:

• Pacing Strategy: Start strong but controlled. Aim to run your first segment in line with your average, maintaining a pace that you can sustain throughout the race. Remember, it’s a marathon, not a sprint, even though it feels like a sprint!
• Transitions: Your Roxzone time was great (05:07), but we can still shave off some seconds. Practice quick transitions in your training. Set up mock races where you practice moving from one exercise to the next with minimal downtime.
• Mindset: Keep a positive mindset throughout the race. Remember, “It’s not the will to win that matters, it’s the will to prepare to win.” – Paul “Bear” Bryant. Focus on your breathing and stay mentally engaged with each segment.

Conclusion:

Paul, you’ve got the potential to break through to the next level. Keep pushing those limits and sharpening those skills. Remember that every second counts, and with a little targeted training, those segments can become your new strengths. You’ve already proven you can run, now let’s make that strength game just as solid!

And remember, the only bad workout is the one you didn’t do! 💥🏆 Let’s get back to work, and I’m here to guide you every step of the way. Keep that fire burning, and let’s make the next race even more memorable! You’ve got this!

Stay strong, stay focused! From your Rox-Coach. 💪