Fabien Dodinot Hyrox Result

Overall Performance:

Dodinot Fabien showed a commendable performance in the 2024 Paris Hyrox race. Despite being in the top 77% of overall athletes, Fabien was able to rank 36th in his age group (50-54), placing him in the top 72% amongst his peers. His overall time was 01:39:13, with a total running time of 00:52:51, which is 4 minutes and 16 seconds slower than the average. His best running lap was clocked at 00:05:39.

While Fabien's strength segments significantly outpaced his running performance, there is room for improvement in both areas. His running segments were slower than average, indicating a need for increased focus on running endurance and speed training. His strength segments, though faster than average, still offer opportunities for further enhancement.

Segments to Improve:

Running: With a total running time slower than average, Fabien should focus on improving his running speed and endurance. This could be achieved through interval training, combining short, high-intensity bursts of speed with slow recovery phases, repeated during one exercise session. Long-distance runs at a moderate pace could also enhance endurance.

• Interval Training: Start with a 10-minute warm-up jog, followed by 30 seconds of maximum intensity running, and then a 90-second recovery jog. Repeat this cycle for 20-30 minutes, followed by a 10-minute cooldown jog.
• Long Distance Runs: Incorporate long runs (10km+) into your training routine at least once a week. These runs should be at a moderate, sustainable pace.

Strength Segments: While faster than average, improvements can still be made in Fabien's strength segments.

• Ski Erg: Incorporate high-intensity interval training on the Ski Erg machine. This could involve 30 seconds of maximum effort followed by a 1-minute rest, repeated 10 times.
• Sled Push and Pull: Incorporate resistance training exercises, such as squats and deadlifts, to build lower body strength. Also, practice the sled push and pull with varying weights to improve technique and endurance.
• Wall Balls: Improve your wall ball technique by ensuring full depth on the squat and explosive power on the throw. You could also increase the weight of the ball or the target's height for an extra challenge.

Race Strategies:

Pacing: Fabien should focus on maintaining a consistent pace throughout the race, rather than starting too fast and losing energy for later stages. He should aim to divide his energy evenly across all segments to avoid fatigue in later stages.

Transitions: With a Roxzone time faster than average, Fabien demonstrates efficient transitions between exercises. However, he should continue to focus on minimizing rest time and maintaining a steady rhythm between exercises. Practicing transitions between different exercises can help improve this.

Strength and Running Balance: Fabien should aim to maintain a balance between his strength and running training. While his strength segments are currently faster, improving his running performance will contribute to a better overall time. He should not neglect either aspect of his training.