Fiel Goncalo Hyrox Result

Overall Performance

Goncalo Fiel performed well in the HYROX race in London, finishing with an overall time of 01:31:43. He achieved an overall rank of 818, which places him in the top 42% of all athletes in the race. In his age group (40-44), he ranked 140th, placing him in the top 40% of athletes.

Goncalo's total running time of 00:40:20 was 03:29 faster than the average for his finish time. This indicates that he has a strong running profile and should continue to train and build on his running abilities. His best running lap was an impressive 00:04:51.

Splits Analysis:
While Goncalo's overall running time was faster than average, there were a few segments where he lost time compared to the average. These segments include Running 1, Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, and Sandbag Lunges.

Segments to Improve

1. Sandbag Lunges: Goncalo lost 01:51 more than the average time in this segment. To improve performance in this area, he should focus on strengthening his lower body, particularly his quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build strength and endurance. Additionally, practicing sandbag lunges specifically in training will help improve efficiency and technique.

2. Burpees Broad Jump: Goncalo lost 01:34 more than the average time in this segment. To improve performance in this area, he should work on increasing his upper body strength and explosiveness. Exercises such as push-ups, burpees, and plyometric exercises will be beneficial. Additionally, practicing the specific movement of the burpees broad jump in training will help improve speed and efficiency.

3. Sled Pull: Goncalo lost 01:20 more than the average time in this segment. To improve performance in this area, he should focus on developing strength in his upper body, particularly his back, shoulders, and arms. Exercises such as rows, pull-ups, and deadlifts can help build the necessary strength. Additionally, practicing sled pulls specifically in training will improve technique and efficiency.

4. Farmers Carry: Goncalo lost 00:35 more than the average time in this segment. To improve performance in this area, he should work on increasing his grip strength and endurance. Exercises such as farmer's carries, deadlifts, and hanging from a pull-up bar will help strengthen the grip. Additionally, practicing farmers carries specifically in training will improve speed and efficiency.

5. Running 1: Goncalo was 00:22 slower than the average time in this segment. To improve performance in this area, he should focus on his running technique and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his running speed and efficiency.

6. Best Lap: Although Goncalo had an impressive best lap time of 00:04:51, he should focus on maintaining this level of performance throughout the race. Pacing strategies such as starting off slightly slower and gradually increasing speed can help ensure consistent performance throughout the race.

Strategies

- Start with a slightly slower pace to conserve energy for the later segments.
- Focus on maintaining a consistent pace throughout the race, particularly during the running segments.
- Prioritize form and technique during the strength-based segments to ensure efficient movement and minimize time loss.
- Practice specific movements and exercises in training to improve efficiency and speed in the segments where time was lost.
- Incorporate interval training, hill sprints, and tempo runs into the training routine to improve overall running speed and endurance.
- Prioritize grip strength training to improve performance in the Farmers Carry segment.
- Utilize visualization techniques to mentally prepare and plan for each segment of the race.