Corentin Queudeville, Sohaib El Mourabiti Hyrox Result

Overall Performance:

Corentin Queudeville and Sohaib El Mourabiti, you both put in a commendable effort at the Hyrox competition with an overall finish time of 01:31:24, placing you in the top 69% of 1355 athletes and 75% in your age group. That’s solid work, but we know there’s more in the tank! 💥

Your pacing strategy showed some strengths but also highlighted areas to work on. Corentin, your Total Running Time of 49:00 was faster than average, indicating that you have a solid runner profile. This is an advantage, but it also means that you need to focus on building strength to complement that speed. Sohaib, your performance reflected a similar pattern, showing good running capability but needing to balance that with strength training.

However, the transition times, particularly in the Roxzone, were a bit sluggish. A total of 10:51 is a bit longer than average, indicating that you spent too much time resting or transitioning between exercises. Remember, in Hyrox, every second counts! As David Goggins would say, "The only thing more contagious than a good attitude is a bad one." Let’s make sure we’re contagious with that good energy! 🏆

Segments & Race Analysis:

Let’s break down the segments:

• Running 1: At 04:45, you were 45 seconds faster than average, which is a great start but also set a high pace that may have impacted your endurance in later segments.
• Ski Erg: A solid performance at 04:07, only 8 seconds off the average. Keep this up!
• Sled Push: At 01:38, you fell short by 26 seconds and landed in the 41st percentile. This is a clear area for improvement, especially in strength training.
• Sandbag Lunges: This was your challenging segment, clocking in at 07:20, which is 2:59 slower than average. Here lies a massive opportunity for improvement!
• Roxzone: Your time of 10:51 in transition is a prime target for reducing your overall finish time. We need to work on transitions and overall fitness to speed things up.

Overall, your performance showed a strong running ability but highlighted a need for improvement in strength-based segments and transition efficiency. Remember, in Hyrox, it’s not just about running fast, but also about being strong and transitioning smoothly between exercises!

Segments to Improve:

Now, let’s take a deep dive into the segments where you can unleash your full potential:

• Sandbag Lunges: This was clearly your toughest segment at 07:20. We’re looking at a potential improvement of 3:03, bringing your time down to 04:17. This should be your main focus during training (97% effort!). Here's how to attack this:
• Strength Training: Focus on building leg strength with exercises like squats, lunges, and step-ups. Incorporate heavier weights to build explosive power which will directly translate to your sandbag performance.
• Sandbag Specific Drills: Practice the sandbag lunge specifically in training. Start with lighter bags and gradually increase the weight as your confidence and strength grow.
• Plyometric Training: Include box jumps and explosive lunges to increase your power output. Aim for 2-3 sessions per week focusing on explosive movements.
• Endurance Work: Incorporate longer sets of lunges (e.g., 5 sets of 20-30 lunges) into your routine to build muscular endurance.
• Sled Push: At 01:38, you showed potential, but we need to cut that time down. Work on your leg drive and pushing technique. Consider doing sled pushes in your routine at different weights to build strength.
• Roxzone Transition: To improve your Roxzone time, practice quick transitions in your training. Set up a course where you can mimic the transitions of Hyrox and aim to keep your heart rate up throughout.

These focus areas will not only enhance your performance in Hyrox but also help build your overall athletic profile. Remember, "You are never too old to set another goal or to dream a new dream." Now let’s make those dreams a reality! 💪

Race Strategies:

Here are some strategies to implement during your next races:

• Pacing: Start strong but avoid burning out. Your first run was great, but keep an eye on your energy levels for the entirety of the race.
• Transitions: Practice making your transitions seamless. Visualize the next exercise while finishing the last one. A smooth transition can save you precious seconds!
• Hydration and Nutrition: Make sure you’re fueling your body properly before and during the race. Staying hydrated will help maintain your energy levels.
• Mindset: Keep a positive mindset. Focus on your strengths and visualize yourself succeeding. Remember, a strong mind is just as important as a strong body!

Keep in mind the importance of mental toughness. As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in training, the more freedom you’ll have on race day. 🏅

Conclusion:

Corentin and Sohaib, you both have shown incredible potential, and with targeted training strategies, you can elevate your performance even further. Your next races are just around the corner:

• HYROX Perth: September 5-6, 2025
• Cigna Healthcare HYROX Hong Kong: July 26, 2025

Make sure to incorporate the feedback and strategies from this report into your training plans. Remember, every workout brings you one step closer to your goals! As you prepare for these upcoming events, keep pushing your limits. “It’s not about being the best. It’s about being better than you were yesterday.”

Let’s crush those next races, gents! Remember, the only bad workout is the one you didn’t do! Now get after it! The Rox-Coach is here cheering you on! 💥