Carole Payen, Charlotte Payen Hyrox Result

Overall Performance:

Carole and Charlotte, fantastic job out there at the 2024 Turin Hyrox event! You both finished with a solid overall time of 01:36:10, landing in the top 78% of 251 athletes and 74% in your age group. You’ve shown that you have the endurance and speed to thrive in this hybrid format, especially with a total running time of 00:51:08—which is 4:23 faster than average. That’s impressive! 💪

However, looking deeper into your pacing strategy reveals some insights. Carole, your initial running segment was 00:07:02, which was a bit slow (52 seconds slower than average). This indicates you might have started cautiously, perhaps not fully capitalizing on your running strength. Your best running lap was 00:05:47, which suggests that you have the ability to maintain a faster pace, but it seems you held back initially. Charlotte, your running segments were a mix of strong and moderate paces, indicating a solid understanding of pacing but also room for consistency.

Overall, your performance suggests you have a better running profile, but there's a need to improve strength segments to balance out your hybrid performance. Remember, Hyrox is a battle of endurance and strength—often referred to as the “Hyrox Hunger Games.” 🏆

Segments to Improve:

• Sled Push (00:03:04): This segment was significantly slower than average by 01:06. To improve here, incorporate heavy sled pushes into your training. Aim for 3-4 sets of 20-30 meters with rest intervals. Focus on maintaining a strong core and driving your legs through the push. Form is key—ensure your back is straight, and your hips are low.
• Sled Pull (00:06:12): You lost 01:31 compared to the average. Similar to the sled push, integrate sled pulls into your routine. Practice short, explosive pulls focusing on leg drive and upper body engagement. Aim for 4-5 sets of 15-20 meters. Work on grip strength as well; you’ll thank yourself when you’re pulling that sled!
• Wall Balls (00:05:25): Being 01:19 slower than average shows that you can improve explosiveness and technique. Use a lighter ball for drills focused on form and speed. Perform 3-4 sets of 15-20 reps, and ensure you’re following through with your squat and throwing the ball high. Remember: “If you’re not throwing like you’re launching a rocket, you’re doing it wrong!”
• Burpees Broad Jump (00:05:08): This segment was 00:28 slower than average. Work on agility and explosiveness with drills like broad jumps paired with burpee transitions. Try 3-5 rounds of 10 reps to build endurance and improve efficiency. The more fluid you are, the less “burpee” you’ll feel and the more like a “jump-and-fly” you’ll become!

Race Strategies:

Here are a few race strategies to keep in mind for your next event:

• Pacing: Start with a more aggressive pace on your first run segment. Aim for around 6:45 to 6:50. This will set a strong tone for the race. Remember, you can’t win the race in the first segment, but you can definitely lose it!
• Transitions: Your roxzone time was 00:08:13, which is 29 seconds faster than average. Maintain that focus during transitions, but also look for ways to streamline your gear changes and mental transitions between exercises. Think of it as the “Relay of Speed”—quick hands, quick feet, quick mind!
• Visualization: Before the race, visualize each segment and how you want to feel during and after each exercise. This mental practice can create a more positive experience and help during tough moments. Remember, “You can never rise to the occasion; you can only sink to the level of your training.”

Conclusion:

Carole and Charlotte, you have shown incredible potential and strength during the Hyrox competition. There are areas to improve, but with focused training on your weak segments and smart race strategies, you’ll be crushing your next event. Remember, “The only limits that exist are the ones you create.” Keep pushing your boundaries, and let’s turn those segments into strengths! 💥

Keep laughing, keep training, and keep fighting. The next Hyrox is just around the corner, and I can’t wait to see you both dominate it! You’ve got this! - The Rox-Coach