Borges Pedro Hyrox Result

Overall Performance

Pedro Borges delivered a strong performance in the 2024 Singapore Hyrox race, finishing in the top 25% overall. He demonstrated his capability in both endurance and strength. His overall time of 01:32:31 indicates a competent balance between running and exercise zones. Notably, Pedro has a hybrid profile but leans slightly more towards strength, given his faster-than-average performance in several strength-based exercises. However, his total running time was slightly slower than average, suggesting an area for improvement. Despite some fluctuations in pacing, Pedro was able to maintain a solid performance across most segments.

Segments to Improve

• Wall Balls: This segment was significantly slower than average, suggesting a need for improvement in both technique and endurance.
  • Drills and Techniques: Focus on perfecting the squat form to enhance efficiency. Practice high-repetition sets with lighter wall balls to build endurance before progressing to heavier weights.
  • Specific Exercises: Include thrusters and goblet squats in the training regimen to strengthen the quadriceps and improve explosive power.
  • Compromised Running: Practice short running intervals after high-rep wall ball sets to simulate race conditions.
• Total Running Time: Although Pedro showed strength in individual running segments, his total running time was slower than average.
  • Drills and Techniques: Incorporate interval training such as fartlek runs to improve overall running speed and stamina.
  • Specific Exercises: Integrate hill sprints and tempo runs to build speed and endurance simultaneously.
• Sled Pull: Pedro lost time during this segment, indicating a need to improve pulling strength and technique.
  • Drills and Techniques: Practice sled pulls with varying weights to build strength and endurance. Focus on maintaining a low center of gravity and using the entire body to pull effectively.
  • Specific Exercises: Include deadlifts and bent-over rows in the routine to enhance back and leg strength.
• Ski Erg: This segment was slightly slower than average, suggesting room for improvement in technique.
  • Drills and Techniques: Focus on maintaining a consistent rhythm and utilizing the core and legs effectively. Practice interval workouts on the Ski Erg to improve speed and power.
  • Specific Exercises: Incorporate core strengthening exercises like planks and Russian twists to improve stability and power transfer.

Race Strategies

• Race Pacing: Begin the race at a controlled pace to prevent early fatigue. Monitor heart rate and perceived exertion to maintain a sustainable effort throughout.
• Transition Efficiency: Although Pedro excelled in the Roxzone, continuous focus on quick transitions between exercises will be crucial. Practice swift setup and execution in training.
• Energy Management: Focus on managing energy reserves during strength-based exercises to maintain running efficiency in subsequent segments.
• Pre-Race Preparation: Implement a dynamic warm-up routine that activates both lower and upper body muscles, ensuring readiness for varied race demands.