Deplacido Sam Hyrox Result

Overall Performance

Sam Deplacido displayed a commendable performance in the 2024 Poznan Hyrox race. He was able to achieve an overall rank of 757 out of 774 athletes and ranked 176 in his age group (30-34). His standout performance was in the running segments, where he outperformed the average times in all segments. This data suggests that Sam has a strong runner profile and excels in endurance-based exercises. His total running time of 00:55:43 was 08:06 faster than the average, indicating his strong running capabilities. However, his race pacing needs attention, as he started the race faster than average but slowed down in the later segments.

In terms of weaknesses, the Roxzone segment was his most challenging area, with a time of 00:15:51, which was 04:22 slower than the average. This suggests that Sam may be taking more time to rest or transition between exercise zones, which is affecting his overall race time.

Segments to Improve

• Roxzone: Sam took more time than average in the Roxzone segment, which indicates that his transition times between exercise zones need improvement. To reduce this time, he should work on improving his overall fitness and focus on transition-specific drills. These can include exercise routines that mimic the transition between zones, such as circuit training with minimal rest between different exercises.
• Sled Pull and Sled Push: These strength-focused segments were slower than average for Sam. To improve in these areas, he should incorporate more strength training into his routine, with a focus on lower body and core strength. Exercises such as heavy sled pushes/pulls, squats, and deadlifts can help improve performance in these segments.
• Sandbag Lunges: Another strength-focused segment where Sam struggled. To improve, he should focus on exercises that increase leg strength and stability, such as weighted lunges, squats, and step-ups. Practicing lunges with a sandbag can also help him get used to the specific demands of this segment.
• Burpees Broad Jump: Despite being faster than average in this segment, there's still room for improvement. He should work on his explosive strength and plyometric exercises, such as box jumps, burpees, and broad jumps to improve this performance.

Race Strategies

Given Sam's strengths in running, he should aim to maintain a steady pace throughout the race, rather than starting too fast and slowing down in later stages. This will help to conserve energy for the more demanding strength-based segments. He should also work on optimizing his transitions between zones to save time. This can be achieved by practicing smooth transitions in training, such as moving quickly from running to strength exercises with minimal rest. He should also focus on improving his strength to better handle the sled push, sled pull and sandbag lunges segments. This can be done by incorporating more strength training into his routine, especially exercises that mimic the movements in these segments.