Duquesnoy Alexandre Hyrox Result

Overall Performance

Alexandre Duquesnoy showcased a commendable performance in the 2024 Paris HYROX PRO race. Despite his total running time being slightly slower than average, he managed to rank in the top 7% of 259 athletes overall, and within the top 10% of his age group (30-34). His performance was particularly strong in strength-based exercises such as the Ski Erg, Sled Push, and Rowing, where he consistently finished faster than average. However, his performance in the Roxzone and in running-intensive segments indicates room for improvement. Alexandre's race profile leans more towards strength than speed, suggesting a need for a more balanced approach.

Segments to Improve

• Running: Alexandre's total running time was slower than average, indicating that this is an area for improvement. To enhance his running capacity, high-intensity interval training (HIIT) could be beneficial. Exercises like sprinting drills, hill runs, and interval treadmill workouts can help improve speed and endurance. Supplementary exercises such as lunges, squats, and calf raises can also help strengthen running-specific muscles.
• Roxzone: Alexandre's transition time in the Roxzone was slower than average, suggesting a need to increase overall fitness and transition speed. Training routines should include plyometric drills to promote agility and quickness, such as ladder drills, cone drills, and box jumps. Additionally, practicing transitions between different exercises can help reduce the time spent in the Roxzone.
• Burpees Broad Jump: Despite Alexandre's strength in other areas, his performance in Burpees Broad Jump was slower than average. To improve this, he could incorporate more plyometric training into his routine, focusing on exercises like box jumps, jump squats, and power skipping which can enhance explosive power.
• Sled Pull and Sandbag Lunges: Although Alexandre showed strength in some areas, his performance in the Sled Pull and Sandbag Lunges segments was slower than average. Training should include functional strength exercises such as deadlifts, farmer's walks, and lunges with weights. This will help improve overall strength and performance in these specific segments.

Race Strategies

To improve his race performance, Alexandre should consider implementing the following strategies:

• Focus on pacing: Alexandre should avoid starting too fast and aim for a consistent pace throughout the race. This can prevent premature fatigue and ensure a stronger finish.
• Practice transitions: Focusing on efficient transitions between exercises can significantly reduce the total time spent in the Roxzone.
• Optimize running technique: Working with a running coach could help Alexandre improve his technique, leading to an increase in speed and efficiency.
• Integrate more running into strength training: By performing short, intense runs immediately after strength exercises, Alexandre can better prepare his body for the demands of the race.