Ian Ledieu Hyrox Result

Overall Performance:

Ian, you absolutely crushed it at the 2025 Turin Hyrox! Finishing 65th overall, placing in the top 3% out of 1652 athletes, and 15th in your age group is nothing short of impressive. Your overall time of 01:06:09 shows that you’ve got the stamina and speed to compete at a high level. With a total running time of 00:32:55, you’re clearly more of a runner, which is fantastic! However, it seems like you may have started a bit too conservatively, especially with your first running segment clocking in at 00:04:47, which was 1 minute slower than average. This slower start might have impacted your transition and overall pacing during the race.

In terms of your performance profile, you’ve got a strong running base, and we need to build on that by focusing on your strength training to ensure you’re not just running fast but also powering through those tougher segments. Remember, it’s not just about how fast you can run; it’s about how well you can combine that speed with strength. As David Goggins would say, "You can’t hurt me!" So let’s get to work on those weaknesses and transform them into strengths!

Segments to Improve:

• Burpees Broad Jump (00:04:09): This segment was 34 seconds slower than average, and it’s an area with significant potential for improvement. To boost your performance here, focus on plyometric training. Incorporate drills like box jumps, squat jumps, and burpee variations into your routine. Aim for explosive movement; remember, it’s not just about getting off the ground but doing so efficiently. Consider practicing burpees with a focus on form, ensuring you're landing softly to maintain momentum.
• Sled Push (00:02:29): You were 9 seconds slower than average here. To improve your sled push, incorporate hill sprints and heavy sled drags into your training. This will build your leg strength and endurance. Focus on keeping your back straight and driving through your heels when pushing the sled. A solid technique will help you maintain speed while reducing fatigue.
• Sled Pull (00:03:55): Here, you were 16 seconds slower than average. Similar to the sled push, increase your strength with resistance bands and heavy rows. Practice sled pulls with varied weights to find your sweet spot. Ensure you’re using your legs and core to initiate the pull rather than just your arms. This will help conserve energy for the running segments.

In addition to these specific segments, your Roxzone time of 00:05:09 indicates that you may have spent a bit too long transitioning. Focus on your overall fitness and practice transitioning quickly between exercises. Consider setting up mini circuits in your training to simulate race conditions and improve your efficiency.

Race Strategies:

• Pacing: Start strong but controlled. You're a runner, so use that to your advantage. Aim to hit your target splits for the first half of the race, then let your running ability shine in the latter half.
• Transition Efficiency: Practice transitions during your training sessions. Set up a mini-Hyrox at your gym and time yourself between exercises to find out where you can shave off seconds. Remember, time spent resting is time wasted!
• Strength Training: Incorporate compound lifts like squats, deadlifts, and bench presses twice a week to build overall strength. Don’t forget to include core work; a strong core is key to maintaining form during fatigue.

Conclusion:

Ian, you’ve got the heart of a lion and the speed of a cheetah! With a few targeted improvements, you can elevate your performance to new heights. Remember the immortal words of Jocko Willink: “Discipline equals freedom.” The more disciplined you are in your training, the freer you'll be on race day. Now, go out there and embrace the grind! 💪💥

Keep pushing your limits, stay motivated, and don’t forget to have fun. Next time, let’s aim for that podium finish! And remember, every second counts, so train hard, rest well, and let’s make those weaknesses your new strengths. You've got this, Ian! 🏆

Always here to support your journey,

The Rox-Coach