Campos da Costa Andreia Hyrox Result

Overall Performance

Andreia Campos da Costa had a strong performance in the 2023 Frankfurt Hyrox race, finishing with an overall rank of 202 out of 1164 athletes, placing her in the top 17% of all participants. In her age group (25-29), she ranked 39th out of 206 athletes, placing her in the top 18%. Her overall time was 01:34:42, and her total running time was 00:50:20, which was 03:25 slower than the average for her finish time.

In terms of running, Andreia performed well, with her best running lap being 00:04:42, which was 00:24 faster than the average. However, her total running time was slower than average, indicating that she may need to focus on improving her overall fitness and transition time.

Segments to Improve

Based on the splits analysis, the segments where Andreia lost the most time were the Run Total, Rowing, Running 6, Running 5, Running 4, Running 3, and Running 7. To improve in these areas, the following strategies and techniques can be implemented:

1. Run Total: Andreia lost significant time in the overall running segment. To improve this, she should focus on increasing her overall running fitness. This can be achieved through interval training, hill sprints, and tempo runs. Incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can also help improve her running performance.

2. Rowing: Andreia's rowing time was 00:50 slower than average. To improve this, she should focus on improving her rowing technique and increasing her overall strength and endurance. Incorporating regular rowing sessions into her training routine, focusing on proper technique and power, will help her become more efficient in this segment. Additionally, incorporating exercises such as deadlifts, bent-over rows, and seated rows can help strengthen the muscles used in rowing.

3. Running 6, Running 5, Running 4, Running 3, and Running 7: These running segments were slower than average for Andreia. To improve her performance in these segments, she should focus on improving her overall running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help increase her running speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve her running performance.

Strategies

To improve overall performance in future races, Andreia should consider the following strategies:

1. Pacing: It is important for Andreia to maintain a consistent pace throughout the race to avoid burning out or slowing down significantly towards the end. She should start the race at a comfortable pace and gradually increase her effort as the race progresses.

2. Transitions: Andreia should focus on improving her transition time between exercises to minimize time lost in the roxzone. This can be achieved through practicing quick and efficient transitions during training sessions. Incorporating specific drills such as timed transitions between exercises can help improve her overall transition time.

3. Mental Preparation: Mental preparation is crucial for maintaining focus and motivation throughout the race. Andreia should develop a race plan and visualize herself successfully completing each segment. Additionally, incorporating mental training techniques such as positive self-talk and visualization exercises can help improve her mental resilience during the race.

In conclusion, Andreia Campos da Costa had a strong performance in the 2023 Frankfurt Hyrox race, with notable strengths in running and certain segments. However, there is room for improvement in areas such as overall running performance, rowing, and specific running segments. By implementing the suggested training strategies and techniques, focusing on pacing and transitions, and improving mental preparation, Andreia can enhance her performance in future races.