Santos Andre Hyrox Result

Overall Performance:

Andre, you put up a solid effort at the 2024 Stockholm Hyrox, finishing with a time of 01:24:01. That places you in the top 50% of all competitors, which is commendable! You’ve shown that you have what it takes to keep pushing through a grueling course. Your overall rank at 552 out of 1096 means you’ve got grit, but there’s always room for improvement. Let’s dig into the specifics.

Your total running time of 00:44:42 was about 02:44 slower than average, indicating that running is an area we need to focus on. You’re showing more of a strength profile, given your sled push and pull times, which are commendable, but we need to work on that running endurance to keep your pace up throughout the race. Looking at your pacing, you started off decently but slowed down significantly in the latter running segments. This might indicate that you came out too fast or simply need to build more stamina to maintain speed through the race.

Segments to Improve:

Let’s break down the segments where you can improve the most:

• Running 4: 00:06:00 (00:43 slower than average)

  This was your slowest running segment and a critical area to address. It’s clear that fatigue set in here. You must develop strategies to maintain your pace even when you’re feeling tired.

  Actionable Drill: Incorporate interval training into your weekly routine. For example, try 5 x 1000m at a pace slightly faster than your average race pace, with a 2-minute rest in between. This will help boost both your speed and endurance.

• Roxzone: 00:07:31 (00:55 slower than average)

  Transition time is crucial in Hyrox, and a slower Roxzone indicates you need to work on your efficiency between exercises.

  Actionable Drill: Practice quick transitions in your training. Set up a circuit with your Hyrox exercises and time how fast you can move from one to the next. Focus on minimizing rest and practice your gear changes to shave off those seconds.

• Running 2: 00:05:15 (00:22 slower than average)

  Although not your slowest, this segment shows a dip in your running pace that can be improved. We need to ensure that you don’t lose steam early on.

  Actionable Drill: Work on your pacing strategy. Practice long runs at a conversational pace, then incorporate tempo runs where you push your limits for a portion of the run. This will help you find a sustainable speed that you can maintain throughout the race.

Race Strategies:

During the race, here are some strategies to keep in mind:

• Pacing: Start at a controlled pace, especially in the first two runs. Save your energy for the latter half of the race where the fatigue will hit. You’re not trying to win a sprint; it’s a marathon of pain!
• Hydration and Nutrition: Ensure you’re fueling properly before and during the race. A well-timed gel or electrolyte drink can make a world of difference in maintaining your energy levels.
• Mindset: Embrace the discomfort. Remember, “The only way to get better is to embrace the grind.” When things get tough, remind yourself why you started this journey. Visualize crossing that finish line strong! 💪

Conclusion:

Andre, you’ve shown tremendous potential with your performance in Stockholm. The key now is to sharpen your weaknesses while continuing to build on your strengths. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep pushing your limits and embrace the process.

Incorporate these drills into your training, focus on your pacing strategy, and keep your mental game strong. And hey, if anyone asks why you’re getting stronger, just tell them it’s because you’ve got “sweat equity” in your Hyrox journey! Keep grinding, and let’s aim for that next level! 🏆

This is The Rox-Coach, and I believe in your potential. Let’s get to work! 💥