Borri Corentin Hyrox Result

Overall Performance:

Corentin, you crushed it at the 2024 Stockholm Hyrox event! Finishing with an overall time of 01:14:37 and ranking 74th out of 165 athletes puts you in the top 44%. That’s no small feat! With a total running time of 35:39—41 seconds faster than average—you clearly have a strong runner’s profile. Your pacing, however, could use a little fine-tuning. You started off a tad slower than the average in the first segment but picked up the pace significantly in Running 2. This suggests that you may have gone out a bit too conservatively. A little more confidence at the start could help you carry that momentum throughout the race. Let’s harness that runner’s edge while bolstering your strength for the hybrid challenges ahead! Remember, as David Goggins says, “You will never learn from people if you always tap dance around the truth.” So let’s dive into the areas for improvement!

Segments to Improve:

• Burpees Broad Jump (00:04:16): This segment is your biggest opportunity for improvement, coming in 30 seconds slower than average and ranking 51st percentile. Here’s what you can do:
• Focus on explosiveness: Incorporate plyometric drills such as box jumps and depth jumps to improve your power.
• Burpee practice: Aim for sets of 10-15 burpees, focusing on speed and form. Keep your hips low when jumping back to maintain control and speed.
• Interval Training: Add burpees into your high-intensity interval training (HIIT) sessions. Alternate between burpees and a short sprint to simulate race conditions.
• Wall Balls (00:05:54): Ranked in the 35th percentile, you have room to shave off time here too. Try the following:
• Form Check: Ensure your squat depth is adequate and your throw is powerful. Aim for a consistent rhythm between reps.
• Weighted Squats: Work on strength by incorporating weighted squats to build your leg power, which translates directly to wall ball performance.
• Speed Drills: Use a lighter ball to practice faster reps. Gradually increase the weight as your speed improves.
• Overall Running (Total Running Time 00:35:39): While you’ve got a solid running background, there’s still some room for improvement:
• Interval Training: Incorporate hill sprints and speed intervals (e.g., 400m repeats) to build your endurance and speed.
• Long Runs: Don’t neglect longer distances in your training; work on maintaining a strong pace over longer runs to build endurance.
• Pacing Strategy: During training, practice starting at a slightly faster pace to see how it impacts your overall performance. Find that sweet spot where you can maintain it without burning out.

Race Strategies:

• Start Strong: Begin with a controlled but confident pace. You know you can handle it; trust that you’ll find your rhythm.
• Transition Efficiency: Focus on minimizing your roxzone time by planning your transitions. Have a strategy for where to drop items and how to quickly switch into the next exercise.
• Breathing Control: During strength segments, especially the burpees and wall balls, maintain steady breathing. Inhale during the eccentric movement and exhale explosively during the exertion.
• Visualize Success: Before the race, visualize executing each segment flawlessly. Picture yourself smashing through those burpees and flying through the wall balls!

Conclusion:

Corentin, you’ve shown you have that runner’s edge, and with some focused training on your strength elements, you’ll be on your way to breaking into the top ranks! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” You’ve already proven you can take on the challenge—now let’s refine those segments and eliminate any weaknesses. Consistency is key, and with the right mindset and training, you can turn those slower segments into strengths. Keep pushing, keep grinding, and let's crush your next race! 💪💥

Stay strong, stay motivated, and let’s get to work. I’m here for you, Corentin—your Rox-Coach!