Sivera Bastien Hyrox Result

Overall Performance:

Bastien, first off, let’s give you a huge shoutout for your performance in the 2024 Stockholm Hyrox! Finishing with an overall time of 01:23:26 puts you in the top 48% of 1,095 athletes. Not too shabby for a Frenchman on a mission! 🇫🇷 Your total running time of 38:39 is impressive, coming in 3:07 faster than average, indicating that you definitely have a runner’s edge. This showcases your strong aerobic base, and it seems like you can keep that pace up while others are gasping for air. But let’s not forget: Hyrox is a hybrid beast, and we need to pump up that strength game to match your running prowess.

Your splits tell a story. While you started with a solid pace, you seemed to slow down a bit during the latter part of the race, particularly on the Burpees Broad Jump and Wall Balls. It looks like you might have hit the wall—or maybe just your legs decided to take a coffee break. Let’s work on turning that around for your next event!

Segments to Improve:

Now, let’s dissect the segments where you can really crank up the performance:

• Burpees Broad Jump (06:54) - This segment was a significant time sink, clocking in 1:50 slower than average. We need to sharpen your technique and endurance. Drill Suggestion: Incorporate EMOM (Every Minute On the Minute) burpees and broad jumps into your training. Start with 5 burpees followed by a broad jump, resting for the remainder of the minute. Gradually increase reps as you get stronger. Focus on maintaining a steady rhythm to avoid fatigue.
• Wall Balls (07:31) - This was also slower by 1:14. Your legs probably didn’t appreciate it after all that running! Drill Suggestion: Try wall ball intervals—complete 15 wall balls on the minute for 10 minutes, focusing on explosive power and technique. Work on your squat depth and ensure your arms are fully extended at the top of each throw.
• Farmers Carry (02:27) - A 19-second deficit suggests your grip strength might need work. Drill Suggestion: Utilize heavy kettlebell or dumbbell carries in your training. Start with lighter weights and increase as you improve. Focus on walking tall with engaged shoulders and a strong core.
• Sandbag Lunges (05:05) - With a time loss of 26 seconds, let’s get those legs screaming! Drill Suggestion: Incorporate walking lunges with a weighted vest or sandbag. Aim for 3 sets of 15 meters, focusing on keeping a steady pace and maintaining form throughout.

Also, let’s not forget about your Roxzone time of 7:01, which is slower than average by 31 seconds. This hints at the need for enhancing your overall fitness and transition speed. Practice quick transitions in your workouts between exercises, resembling race conditions.

Race Strategies:

As you gear up for your next event, consider these strategies:

• Start Strong but Controlled: While it’s tempting to blast off the starting line, aim for a more controlled pace in the initial running segments. This will help conserve energy for the strength segments that follow.
• Manage Your Breathing: Focus on deep, consistent breaths during strength exercises. This will help you maintain endurance and power through the tougher segments.
• Visualize Transitions: Mentally rehearse your transitions between exercises. Knowing your plan can save precious seconds and keep you in the game!

Conclusion:

Bastien, you’ve got the heart of a lion and the legs of a gazelle! 🦁🏃‍♂️ Your running prowess is your superpower, but let’s put in the work to ensure you can tackle the strength components with the same confidence. Remember, "You are not finished when you lose; you are finished when you quit." Every workout is a step towards greatness, so embrace the grind! 💥

Keep pushing your limits, and before you know it, you’ll be climbing those ranks faster than a cat on a hot tin roof! Let’s turn those weaknesses into strengths and get you closer to that podium. You’ve got this! I’m here for you, The Rox-Coach. 💪