Emilie Boyer, Laure Leperlier Hyrox Result

Overall Performance:

Emilie and Laure, you both crushed it at the 2024 Paris HYROX event, finishing in the top 97% of athletes! That’s no small feat. Your overall time of 01:54:27 is impressive, especially with a total running time of 01:02:58, which is 04:15 faster than average. This indicates that you have a strong running profile, and both of you have the potential to push the pace even more. However, the splits show that pacing may have been a bit uneven. For instance, the first running segment was considerably faster than average, which might have contributed to some fatigue later on. Embrace that runner’s mentality, but remember that Hyrox is all about being a hybrid athlete. You need to balance that speed with strength work!

Segments to Improve:

Now let’s dive into the segments that need a little extra love:

• Sled Pull (00:06:56): This segment took a significant hit, being 01:33 slower than average. Focus on building your pulling strength and technique. Try these drills:
• Weighted sled drags: Start light and gradually increase the weight as you become more comfortable.
• Resistance band rows: These will help build the back muscles necessary for effective pulling.
• Deadlifts: A staple for strength athletes that will translate well into your sled pulls.
• Wall Balls (00:05:54): At 01:07 slower than average, this segment is begging for improvement. Work on your explosive power and endurance with:
• Wall ball shots: Focus on proper form—keep your core tight and aim for a consistent target.
• Squat jumps: These will help with explosiveness and leg endurance.
• Plyometric drills: Box jumps or depth jumps can help build that power.
• Burpees Broad Jump (00:06:37): Being 00:25 slower than average, this segment shows that you might need to work on your agility and speed under fatigue. Try:
• Burpee variations: Include a tuck jump at the end to increase explosiveness.
• Agility ladder drills: These will improve your footwork and speed.
• Interval training: Incorporate short, intense bursts to simulate race conditions.
• Sandbag Lunges (00:05:33): Slower by 00:32 than average, focus on your lunging technique and core stability. Suggested drills include:
• Weighted lunges: Practice both forward and reverse lunges with a sandbag for strength.
• Plyo lunges: Add a jump to each lunge to build that explosive strength.
• Single-leg balance drills: These will enhance core stability, essential for maintaining form under fatigue.

Race Strategies:

To improve your overall performance, consider these race strategies:

• Pacing: Start strong but be cautious on your first run. If you feel like a gazelle out of the gates, just remember: it’s a marathon, not a sprint! Aim to maintain a steady pace to avoid burn-out.
• Transition Time: Your roxzone was 10:56, which is 00:15 slower than average. Work on your transition drills in training by timing how quickly you can switch from one exercise to the next. Practice the flow of putting down one piece of equipment and picking up another.
• Breathing Techniques: During high-intensity segments, focus on your breathing. Use rhythmic breathing to maintain endurance throughout the race. Don’t forget to breathe—it's how you stay alive and kick butt!

Conclusion:

Emilie and Laure, you’ve shown great resilience and commitment on the course. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Embrace the grind, improve your weaknesses, and keep that competitive spirit alive! 💪

Keep pushing your limits, and remember: every drop of sweat is one step closer to your goals. And hey, if you ever feel like quitting, just remember: burpees don’t just make you stronger, they also make you feel like a superhero when you're done! Keep up the fantastic work, and let’s get ready to crush the next one!

Yours in strength and endurance,

The Rox-Coach