Anthony Osmar, Hugues Masselin Hyrox Result

Overall Performance:

Anthony and Hugues, first off, congrats on a solid finish at the 2024 Bordeaux Hyrox! With an overall time of 01:05:50, you both landed in the top 14% of 348 athletes, which is no small feat! Your combined effort is a testament to your training and determination. Anthony, your total running time of 00:36:24 is 01:13 faster than the average, highlighting your strength as a runner. However, the pacing was a bit uneven, particularly with your first running segment being slower than average. This suggests that you may have started a bit too cautiously or perhaps didn't find your rhythm quickly enough. In Hyrox, every second counts, and syncing your cardio with your strength is key. With your running proficiency, you can afford to push a bit harder early on, especially given that you have the stamina to back it up.

Now, let's talk about your strengths. Anthony, you clearly have a runner's edge, and Hugues, your contributions in strength sections were commendable as well. However, to truly excel in Hyrox, it's about finding that sweet spot between running speed and strength endurance. You both have room to improve, particularly in segments like Burpees Broad Jump, Sled Pull, and Wall Balls, which will be crucial for your overall performance. Remember, "You can't lose if you don't quit" - so let's dive in and make these weaknesses your new strengths!

Segments to Improve:

• Burpees Broad Jump (00:02:54 - 00:00:21 slower than average):

  This segment can be a killer if you're not prepared. Work on your explosive power and transition speed. Try doing burpees into a broad jump to build coordination and strength. Practice with drills like:

  • 10 sets of 10 burpees followed by a broad jump, focusing on quick transitions.
  • Incorporate box jumps to increase your explosiveness.
• Sled Pull (00:03:01 - 00:00:14 slower than average):

  The sled pull is all about technique and brute strength. Focus on form first. Here are drills to enhance your performance:

  • Practice sled pulls with varying weights, aiming for 4x40 meters, focusing on maintaining a strong posture and consistent speed.
  • Incorporate resistance bands to simulate sled pulls during your runs, which will help with muscle endurance.
• Wall Balls (00:04:04 - 00:00:14 slower than average):

  This is where many athletes lose valuable seconds. Technique is crucial. Here’s how to get better:

  • Practice wall balls with a focus on your squat depth and throwing technique. Aim for 3 sets of 20 reps, ensuring your form is on point.
  • Incorporate some plyometric exercises like squat jumps into your routine to improve explosive power.
• Roxzone (00:05:52 - 00:00:50 slower than average):

  This indicates you were resting or transitioning more than average. To improve this segment, work on your overall fitness and practice transitions during training:

  • Incorporate circuit training that mimics the Hyrox format, focusing on moving quickly between exercises.
  • Practice transitions during your workouts; for example, spend less than 15 seconds moving from one exercise to the next.

Race Strategies:

• Pacing: Start strong but controlled. Use your running ability to your advantage by picking up the pace in early running segments, especially after completing strength exercises.
• Breathing: Focus on controlled breathing during high-intensity segments to maintain your stamina—remember, "Breathe in, breathe out, and keep going!"
• Team Dynamics: If you're running doubles, communicate effectively with Hugues. Use each other's strengths to motivate and push through the tough segments.
• Mental Toughness: Embrace the challenge. When fatigue sets in, remind yourself that "You are your only limit." Keep that mentality as your secret weapon!

Conclusion:

Anthony and Hugues, your performance was impressive, but there's always room for improvement. Remember, every great athlete has a story of struggle and perseverance. As you work on these segments, keep pushing your limits and refining your technique. You’ve got all the tools needed to turn those weaknesses into strengths. Stay focused, keep grinding, and remember: "The only easy day was yesterday." 💪

Now go out there, crush those training sessions, and let’s get ready for the next challenge! You've got this! From The Rox-Coach, keep hustling! 💥🏆