Mohamed El Hachani, Jessy Facon, Aïssa Tagourti, Yassin Tagourti Hyrox Result

Overall Performance:

Mohamed, Jessy, Aïssa, and Yassin, you guys crushed it at the 2024 Marseille Hyrox event! Finishing with an overall time of 01:58:20 puts you in the top 31 of 31 athletes, which is a solid achievement. You've shown that you have grit and determination in spades. Your ability to push through challenging segments, especially the ski erg and burpees broad jump, indicates that you have a great foundation in both strength and endurance.

However, let’s talk about pacing. Your total running time of 00:59:57 was 05:18 slower than average, suggesting that you might have started a bit too fast, particularly in the first running segment. It’s crucial to find that sweet spot where you can push hard but still have enough gas in the tank for the later stages of the race. Given your performance, you seem to lean slightly more towards strength — fantastic for the sled push and sled pull! But we need to enhance that running speed to match your strength. Think of it this way: you’re like a sports car with a powerful engine but stuck in traffic. Let’s get you moving! 🚀

Segments to Improve:

Now, let’s break down the segments where we can turn weaknesses into strengths:

• Total Running Time: 00:59:57 (05:18 slower than average)
  Focus: Improve running endurance and pacing strategy. You need to develop better aerobic capacity and speed. Try incorporating:
• Interval Training: 400m repeats at a pace faster than your race pace, with rest intervals to improve speed.
• Long Runs: Aim for one long run a week at a steady pace to build endurance.
• Tempo Runs: 20-30 minutes at a challenging but sustainable pace to enhance your lactate threshold.
• Rowing: 00:06:13 (00:50 slower than average)
  Focus: Improve power output and technique on the rower. Consider these drills:
• Technique Drills: Focus on your stroke technique, ensuring you engage your legs first and then pull with your upper body.
• Power Intervals: 1-minute sprints on the rower, followed by 1-minute easy rowing to build explosive power.
• Wall Balls: 00:11:48 (00:03 faster than average)
  Focus: While this segment was slightly better, there's always room for improvement. Work on:
• Weighted Squats: To build strength for the wall balls. Focus on depth and explosive upward movement.
• Wall Ball Technique: Practice with a lighter ball to refine your form and increase your speed.
• Farmers Carry: 00:03:30 (00:19 slower than average)
  Focus: Enhance grip strength and core stability. Add these exercises:
• Heavy Carries: Practice carrying heavier weights over distances to build endurance.
• Planks and Side Planks: To improve core stability, which is key for maintaining posture during the carry.
• Roxzone: 00:11:38 (01:31 slower than average)
  Focus: Reduce transition time and improve overall fitness. Here’s how:
• Bodyweight Circuits: Incorporate circuits with minimal rest to improve your transition speed.
• Practice Transitions: During training, simulate the race environment to practice quick changes between exercises.

Race Strategies:

• Pacing: Start conservatively in the first running segment to avoid burning out. Aim for a negative split, where you run the second half faster than the first.
• Transition Efficiency: Keep your gear organized and practice quick transitions. The faster you get in and out, the better your time.
• Mindset: Remember, it’s not just about physical strength; mental toughness is key. Channel your inner David Goggins! “Stay hard!” 💪

Conclusion:

Mohamed, Jessy, Aïssa, and Yassin, your potential is sky-high! This race was just a stepping stone on your journey to greatness. Remember, every champion was once a contender who refused to give up. Focus on improving your running and efficiency, and the results will follow. Keep pushing your limits, embrace the grind, and let’s transform those weaknesses into strengths. Remember, the only bad workout is the one that didn’t happen! Let’s get after it! 💥🏆

Your Rox-Coach is here to support you every step of the way!