Rebecca Houard, Oceane Fourny Hyrox Result

Overall Performance:

Rebecca and Oceane, you both crushed it at the 2024 Maastricht Hyrox competition! Finishing 2nd overall and 1st in your age group is no small feat—you're in the top 9% of 22 athletes and top 7% of 14 in your age category. Your overall time of 01:02:46 is impressive, but there are areas where you can really sharpen your edge.

Now, let’s talk about pacing. Your total running time was 00:36:22, which is about 02:33 slower than the average. This suggests that your running endurance could use a boost. The splits reveal a mixed bag: while you had a strong showing in Running 2, you started off a bit slower in Running 1. Ideally, you want to find a rhythm that keeps your energy levels consistent throughout the race, avoiding those sluggish starts. This indicates a more hybrid athlete profile—you're more than capable of running, but you need to focus on improving your speed and endurance to match your strength on the course. Keep that momentum rolling! 💥

Segments to Improve:

Let’s break down the segments that need a bit more love:

• Running 1: 00:04:37 (00:45 slower than average, 35 Percentile Rank)
• Sandbag Lunges: 00:03:16 (00:21 slower than average, 18 Percentile Rank)

1. Running 1

Starting strong is vital, and that first run segment really sets the tone. To enhance your pacing and speed, focus on:

• Tempo Runs: Incorporate 1-2 tempo runs into your weekly training. Aim for a pace that is slightly faster than your target race pace for about 20-30 minutes. This builds your lactate threshold, helping you maintain a faster pace without burning out.
• Fartlek Training: Mix intervals of faster running with recovery periods during your normal runs. For example, sprint for 1 minute and then jog for 2 minutes. This will help you practice adjusting your speed on the go.
• Long Runs: Make sure to include one long run (8-12 km) per week to build endurance. You should feel like a gazelle by the time race day comes around! 🦓

2. Sandbag Lunges

These are no joke; they can really sap your strength! To improve your performance here:

• Weighted Lunges: Incorporate weighted lunges into your strength training routine. Start with bodyweight, then progress to adding weight. Aim for 3 sets of 10-12 reps each leg.
• Mobility Work: Work on your hip and ankle mobility. Improved flexibility will help you maintain better form and reduce fatigue during the movement. Try dynamic stretches like leg swings before workouts.
• Core Stability: Engage in core strengthening exercises like planks and dead bugs, as a strong core will help stabilize your body during lunges.

Race Strategies:

For future races, consider implementing these strategies:

• Warm-Up Routine: A solid warm-up is crucial. Get your heart rate up and your muscles ready. This could include dynamic stretches and short bursts of running to prep your body.
• Focus on Transitions: Your Roxzone was faster than average, which is fantastic! Keep honing those transitions, as they can save you precious seconds. Practice moving efficiently from one exercise to another, almost like a well-oiled machine. 🛠️
• Mind Your Breathing: During intense segments, focus on controlled breathing. Inhale through the nose, exhale through the mouth. This can help maintain your energy levels and keep you calm.
• Positive Self-talk: Keep your mental game strong. Use affirmations like, “I am strong,” and “I am capable.” Channel your inner Goggins—if it doesn’t challenge you, it doesn’t change you!

Conclusion:

Rebecca and Oceane, you’ve already shown incredible potential with your performance. Embrace the journey of improvement—every second counts! Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! You’ve got this! 🏆

And hey, next time you do those sandbag lunges, just remember: they’re not as heavy as your determination! Keep that fire burning, and let’s get to work! You’re not just athletes; you’re warriors on a mission. Let’s go! 💪

- The Rox-Coach