Thierry Leroy, Julien Francois Hyrox Result

Overall Performance:

Thierry and Julien, you both put in an impressive effort at the 2024 Bordeaux Hyrox competition! Finishing with a time of 01:20:47 places you in the top 76% overall and top 70% in your age group—no small feat! Your strong showing in the Ski Erg and Wall Balls really highlighted your cardio and muscular endurance, showcasing that you can push through the pain! 💪

However, it appears the pacing strategy could use some fine-tuning. Your total running time of 48:17 is slower than the average, indicating that you may have a profile that leans more towards strength than running. That best running lap of 5:28 shows you have the speed, but perhaps the strategy to maintain it over longer distances could use some work. It seems like you started off a bit slower than necessary in the first running segment, which could have cost you some critical seconds. Remember, “It's not about how hard you hit; it's about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Segments to Improve:

• Running 1 (6:24): This was 1:10 slower than the average. Let's work on finding a better balance between speed and endurance. A good drill is the “tempo run.” Try including 1-2 sessions per week where you run at a pace that is comfortably hard—about 80% of your max effort—for a sustained period (20-40 minutes). This will help you build endurance while still pushing your speed.
• Roxzone (8:30): Spending 1:15 longer than average here suggests you may need to work on your transition times. Efficient transitions are key in Hyrox! Start doing “transition drills” where you simulate moving from one exercise to another. Time yourself in a mock scenario, focusing on reducing the time between exercises. Incorporate agility drills like cone sprints to enhance your quickness and overall fitness.
• Running 5 (6:07) and Running 6 (6:07): You lost some steam here. To combat fatigue in these segments, consider incorporating interval training into your regimen—short bursts of fast running followed by recovery periods. For example, try 8 x 400m at a fast pace with 1-minute rest in between. This will not only help with speed but also with recovery and stamina during the race.
• Running 8 (6:41): This segment was 26 seconds slower than average. It indicates that you may be feeling fatigued towards the end of the race. Work on strength endurance with exercises like kettlebell swings and lunges followed by short runs to simulate race conditions. Try to maintain good form even when exhausted.

Race Strategies:

• Pacing Strategy: Start strong but controlled. Focus on a pace that allows you to maintain energy for the later running segments. Perhaps aim for a negative split—running the second half faster than the first. It’s like that old saying, “It’s not a sprint; it’s a marathon.” Oh wait, I mean it’s not a marathon; it’s a Hyrox!
• Transition Efficiency: During the race, visualize your transitions. Have a set routine for how you approach each workout station. Practice “flowing” from one exercise to the next to minimize downtime. Think of it like a dance: if you trip on your feet, you’re going to miss the beat!
• Nutrition and Hydration: Ensure you're properly fueled and hydrated before and during the race. Dehydration can lead to a slow-down in performance. Consider hydration packs or water stations as pit stops for race fuel. Remember, “the only bad workout is the one that didn’t happen”—and the same goes for bad nutrition!

Conclusion:

Thierry and Julien, your performance in Bordeaux was commendable, and the areas identified for improvement are not insurmountable. With focused training and strategic adjustments, you can turn these segments into strengths. Embrace the grind, because every drop of sweat is a step closer to victory! And remember, “You are not just training for a race; you are training for life.” 💥

Keep pushing, keep striving, and let’s crush those next races together. The Rox-Coach is here to support you every step of the way! 🏆