Nicolas Thaunay, Pierre Thaunay Hyrox Result

Overall Performance:

Nicolas and Pierre, you both put in a solid effort at the 2024 Bordeaux Hyrox, finishing with an overall time of 01:12:55, which puts you in the top 47% of the field! That's impressive, especially when you consider the competitive nature of Hyrox events. Your total running time of 00:43:51 was about 01:56 slower than average, indicating that you may have a bit more of a strength profile than a pure runner's profile. You started a bit too conservatively in your first run segment, which cost you some precious seconds. Your best running lap was a commendable 00:04:56, but let’s dig deeper into specific segments to uncover areas for improvement. Remember, "It’s not the will to win that matters, it’s the will to prepare to win." - Paul "Bear" Bryant.

Segments to Improve:

• Running 1 (00:05:37): This was your slowest start, taking 00:50 longer than average. The key here is to work on your pacing strategy. Incorporate interval training where you alternate between fast and slow paces. Try a 4x800m at race pace with 2 minutes rest in between. This will help you learn to find and maintain your race pace from the start.
• Ski Erg (00:03:52): Though this was faster than average, your percentile rank (36) shows there's room for improvement. Focus on developing a more efficient stroke. Incorporate single-arm ski erg drills to build strength and power. Also, consider circuit training with heart rate intervals to simulate race conditions.
• Sled Push (00:01:29): You were 12 seconds faster than average here, but let's make this your strength. Incorporate heavy sled pushes in your training, aiming for progressive overload. Focus on form; keep your hips low and push through your heels.
• Roxzone (00:06:35): Your transition time was 00:31 slower than average. Work on improving your transitions by simulating race conditions in training. Set up your workout area as you would in a race, and practice moving quickly between exercises. Aim to cut that time down by practicing “quick feet” drills or transition sprints between exercises.
• Sandbag Lunges (00:02:46): While you were faster here, let's not get complacent. Increase your load progressively; try adding weighted lunges or overhead lunges to your routine to build leg strength and endurance.

Race Strategies:

• Pacing: Start conservatively but smartly. Don’t let the excitement of the crowd push you into a sprint at the start. Find your rhythm early. Remember, "You don’t get what you wish for. You get what you work for." - Unknown.
• Transition Efficiency: Practice your transitions in training. Visualize each zone and how to move quickly from one to the next. Use an interval timer to simulate race pace and practice moving through the roxzone efficiently.
• Nutrition and Hydration: Ensure you're properly fueled before and during the race. Use simple carbohydrates for quick energy boosts during transitions, and stay hydrated. You don’t want to bonk halfway through and be like a car on empty!

Conclusion:

Nicolas and Pierre, you both have a solid foundation to work with, and with targeted training, you're set to crush your next Hyrox! Remember that the road to improvement is paved with sweat and determination. Let's turn those weaknesses into strengths. "The only limit is the one you set yourself." - Roy T. Bennett. Stay focused, keep grinding, and let’s get after it! 💪💥

Now, go grab a protein shake, recover, and get ready to put in the work. The Rox-Coach believes in you! 🏆