Fernandes Miguel Hyrox Result

Overall Performance:

Miguel Fernandes demonstrated a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 31% of all athletes and top 25% in his age group. This achievement is notable, especially considering the broad and competitive field. Miguel's total running time was 00:25 faster than average, indicating a strong runner profile. However, his performance in several strength-focused segments and the initial running laps suggests there is room for improvement in both strength exercises and pacing strategy. His ability to maintain a faster pace towards the end, as seen in his best running lap being significantly faster than average, suggests potential endurance strengths but also hints that he may have started too conservatively.

Segments to Improve:

• Sled Pull: Miguel's sled pull was notably slower than average, indicating a need to focus on both strength and technique. To improve, incorporating more posterior chain exercises such as deadlifts, hip thrusts, and kettlebell swings can increase strength. Practicing the actual sled pull with varying weights and focusing on keeping the body low and driving through the legs can also improve technique and efficiency.
• Wall Balls: The slower time in wall balls suggests a need for better power and coordination. Miguel should work on squat depth and explosiveness. Exercises like thrusters, squat jumps, and medicine ball throws can help. Additionally, focusing on the catch and squat rhythm in wall ball practice can improve efficiency and speed.
• Burpees Broad Jump: The slower performance here indicates potential improvements in both endurance and explosive power. Interval training combining burpees with plyometric exercises such as box jumps or broad jumps can enhance these aspects. Emphasizing proper form and quick transitions between jumps and burpees will also aid performance.
• Farmers Carry: Improvement in grip strength and core stability is needed. Incorporating grip-strengthening exercises (e.g., dead hangs, farmer’s walks with progressively heavier weights) and core stability work (e.g., planks, suitcase carries) can be beneficial. Practicing the actual event with focus on posture and quick, stable steps can also help reduce time.

Race Strategies:

• Pacing: Given Miguel's runner profile and his performance in the final running lap, a more aggressive start could be beneficial. A slight increase in initial pace without burning out could improve overall time. It's important to find a balance to maintain strength for the exercises.
• Transition Times: Reducing time in the Roxzone indicates a need for swifter transitions. Practicing quick switches between running and strength exercises in training can minimize downtime. This includes setting up equipment in advance where possible and mentally preparing for the next segment during the final moments of the current one.
• Strength Focus: Given the total running time was faster than average, dedicating more training time to strength and power exercises, particularly those mimicking race day challenges, could yield better overall performance. This includes high-intensity interval training (HIIT) sessions that combine running with strength exercises to mimic race conditions.
• Endurance and Technique in Strength Exercises: For the strength segments where Miguel lost time, focusing on endurance and technique can make a significant difference. This might involve longer training sessions dedicated to these specific exercises or incorporating them into longer circuit training to build endurance while maintaining technique.

Implementing these strategies and focusing on identified areas for improvement can help Miguel turn his weaknesses into strengths and potentially achieve even higher rankings in future HYROX races.