Overall Performance:
Héléna and Morgane, first off, let me say a huge congrats on completing the 2025 Turin Hyrox Doubles! An overall time of 01:35:18 is no small feat, especially in a competition that tests every aspect of your fitness. 🚀 Your total running time of 00:44:40 is impressive, clocking in at 10:22 faster than average. This reflects that you both have a strong running profile, which is beneficial in this competition. However, your pacing varied across the race; starting with a strong Running 1 at 5:36 means you kicked off with good momentum, but it seems that the intensity might have been a bit much for the middle of the race, particularly during Running 2 and Running 3, where you both slowed down significantly.
This pattern indicates that while you have the speed, maintaining that pace throughout the race is key. Your performance shows you have a hybrid profile—solid on the run but still needing to enhance strength and endurance for the heavier segments. Remember, “The only way to get better is to embrace the grind!”
Segments to Improve:
1. Running 2 (00:08:15): This segment was 1:46 slower than average and ranks in the 96th percentile. It’s crucial to maintain your pace here. Consider incorporating interval training to build your speed and stamina. Try:
- Fartlek Training: Alternate between fast running and slower recovery periods for 20-30 minutes.
- Hill Sprints: Sprint up a hill for 30 seconds, then walk back down for recovery—repeat this 6-10 times.
Focus on your breathing and form to avoid losing momentum.
2. Running 3 (00:07:14): Slightly slower than average at 25 seconds, showing fatigue might be setting in. This is a common scenario in Hyrox. Implement tempo runs once a week, where you run at a challenging, but sustainable pace for 20-30 minutes. This builds endurance and helps you manage fatigue during the race.
3. Burpees Broad Jump (00:03:28): Finishing 1:16 slower than average puts you in the 30th percentile. To boost performance, practice:
- Burpee Technique Drills: Focus on form to ensure efficiency. Perform 3 sets of 10 burpees, emphasizing explosive jumps.
- Broad Jump Drills: Work on your landing mechanics and explosiveness by performing 3 sets of 5 broad jumps, ensuring a powerful take-off.
These will increase your efficiency and speed during the exercise.
4. Roxzone (01:34:40): This was a staggering 26:05 slower than average, indicating slow transitions and possible fatigue. To enhance your transition time:
- Practice Smooth Transitions: Create a mock Hyrox setup where you practice moving from one station to the next without resting. Time yourself!
- Strength Circuit Training: Incorporate strength circuits that mimic race conditions, focusing on quick transitions.
Every second counts, and improving this segment can shave valuable time off your overall performance.
Race Strategies:
During the race, pacing is everything. Start strong but not at max effort—think of it like a marathon, not a sprint. Maintain a consistent pace through the first half, and then it’s all about digging deep in the second half. Consider these strategies:
- Pace Yourself: Use a watch or have a teammate call out times to keep track of your pace during the runs.
- Break Down the Course: Mentally chunk the race into segments; focus on getting through one exercise at a time.
- Stay Hydrated: Don’t wait until you’re thirsty; sip fluids during your transitions to maintain performance.
And remember, “It’s not about being the best; it’s about being better than you were yesterday!”
Conclusion:
Héléna and Morgane, you both showed great potential and performance at the Turin Hyrox! Building on your strengths and addressing those segments with potential improvements will set you up for even greater success next time. Keep pushing your limits, and always remember that every rep counts, every second matters, and every moment spent training is an investment in your future races. 💪 Your journey is not just about winning; it’s about becoming the best version of yourselves. “You are your only limit!”
Let’s get to work, ladies! The Rox-Coach is here to help you crush it! 💥🏆