Lestage Raphael Hyrox Result

Overall Performance:

Raphael, first off, congratulations on completing the 2024 Marseille Hyrox event! An overall time of 01:21:22 puts you in the top 45% of a significant field of 1504 athletes, which is no small feat! Your total running time of 00:33:40 is impressive, showing you have a solid runner's profile, being 07:06 faster than average. However, we need to fine-tune your performance, especially in the strength components, to improve your overall standing.

Your pacing is a mixed bag. You started off slower on the first run, which may have cost you some precious seconds. It’s like that moment when you realize the coffee shop is closed after running a marathon—no one enjoys a slow start! But then you found your groove on Running 2 with a blistering lap of 00:03:38, showcasing your running potential. This tells me you’ve got the speed; now we need to ensure that speed translates effectively through all the segments.

So, here’s the deal: you’re doing great on the run, but we need to boost your strength output, particularly in segments like the Sled Push and Wall Balls, which are dragging you down. Let’s dive into the specifics!

Segments to Improve:

• Wall Balls (10:05): This is a tough one! You lost a whopping 04:03 here. Focus on your technique—aim for a full squat to ensure explosive power on the throw. Try doing sets of 10-15 reps, focusing on rhythm and breathing. Consider incorporating a wall ball ladder workout (increase weight as you progress) to build strength and endurance.
• Sled Push (3:37): You were 51 seconds slower than average. This could mean your legs were feeling it after the runs. Try to incorporate more heavy sled pushes into your training. Aim for shorter, more intense intervals (15-20 meters) to build explosive power and strength without burning out.
• Sled Pull (6:00): Another area needing attention! This segment was 01:21 slower than average. Focus on your grip and core strength—tighten your core while pulling to maintain control. Add resistance band pulls and core stability exercises (like planks and Russian twists) to help with overall strength.
• Sandbag Lunges (5:07): You were 00:41 slower than average here. Technique is key—keep your chest up and weight on your front heel. Try lunging with a weighted vest or sandbag to build strength. Incorporate step-ups with weights to mimic the movement and improve your endurance.
• Ski Erg (4:52): You were 30 seconds slower than average. This could be related to upper body fatigue. Focus on explosive pulls and proper form—using your legs and hips to drive the movement. Consider interval training on the Ski Erg, alternating between high-intensity pulls and recovery.
• Rowing (5:05): You lost 22 seconds here. Maintain a strong leg drive and keep your back straight. Focus on rowing drills that emphasize power output—30-second sprints followed by rest to build your explosive strength.

Race Strategies:

• Pacing: Start conservatively during the first run and find your rhythm. Aim for a steady pace that allows you to maintain energy for the later segments. Trust your training; you’ve got the speed!
• Transitions: The Roxzone time was 06:43, which is 27 seconds slower than average. Focus on efficiency during transitions. Practice quick changes between exercises during training to minimize downtime.
• Breathing Techniques: Use focused breathing during tough segments like the Wall Balls and Sled Push. Inhale deeply during the exertion phase and exhale forcefully as you complete the movement.
• Visualization: Before the race, visualize each segment. Picture yourself approaching the Wall Balls with confidence and power. This mental prep can significantly enhance your performance.

Conclusion:

Raphael, you’ve shown that you have the heart of a champion, and it’s time to refine your skills to match. Remember, “It’s not about the destination; it’s about the journey.” And on that journey, you have the potential to turn weaknesses into strengths. Stay committed, and don’t shy away from the grind!

Integrate these drills and strategies into your routine, and the next time you step onto the Hyrox stage, you’ll be a force to reckon with! Keep pushing your limits—let’s turn that 10:05 Wall Ball segment into something you can laugh about! 💪💥

Stay hungry, stay focused, and keep those feet moving! The Rox-Coach believes in you!