Caetano Thomas Hyrox Result

Overall Performance:

Thomas, first off, let’s give you a round of applause! You finished the 2024 Hyrox in Marseille with a solid overall time of 01:22:04, placing you in the top 48% of 1474 athletes and top 52% in your age group. That’s no small feat! Your total running time of 00:37:08 shows that you’ve got the legs for this sport—3:56 faster than average is quite impressive! You’ve definitely got a runner’s profile here, which is a powerful asset. However, there’s a bit of a hiccup in your pacing strategy; you started a touch slower on Running 1, which may have cost you some valuable seconds. But you picked up the pace beautifully, especially in Running 4. Now, let’s turn those strengths into a competitive edge!

Segments to Improve:

While you showed great potential on the run, a few segments left room for improvement. Here’s the breakdown:

• Sled Push (00:03:27) - 40 seconds slower than average. This is a heavy hitter! Focus on explosive power and core stability. Try the following:
• Sled Push Drills: Start with lighter weights and focus on form. Gradually increase the load. Do 5 sets of 20 meters with a rest of 90 seconds in between.
• Core Work: Incorporate planks and rotations. A strong core is key for stabilizing your push.
• Sled Pull (00:06:16) - 1:35 slower than average. This one needs your attention too! Think of it as a deadlift on the move. Here’s how to sharpen your skills:
• Deadlift Variations: Work on your deadlifts; focus on your form and gradually increase weight. Aim for 4 sets of 6-8 reps.
• Sled Pull Technique: Practice pulling at different angles to build the necessary muscle groups, and work on your grip strength.
• Wall Balls (00:07:05) - 56 seconds slower. Who knew throwing a ball could be so exhausting? Let’s fix that:
• Wall Ball Technique: Work on your squat depth and throw mechanics. Aim for 3 sets of 15-20 reps, focusing on rhythm.
• Endurance Circuit: Combine wall balls with burpees in a circuit fashion to increase your work capacity.
• Sandbag Lunges (00:05:16) - 25 seconds slower. Lunges can be tricky, but they’re essential:
• Lunge Variations: Incorporate forward, reverse, and lateral lunges into your routine. Do 4 sets of 10 reps on each leg.
• Sandbag Carry: Practice walking lunges with a sandbag to simulate race conditions.
• Burpees Broad Jump (00:05:07) - 8 seconds slower. Not every rep is created equal:
• Burpee Practice: Break it down! Practice burpees and broad jumps separately before combining them. Aim for 5 sets of 10, focusing on speed.
• Plyometric Training: Include box jumps and explosive push-ups to build power.

Race Strategies:

Now, let’s talk about how you can further optimize your race performance:

• Pacing: Start your first run with a slightly more aggressive pace. You want to be on the faster side of average, which will set the tone for the rest of the race.
• Transitions: Your Roxzone was 54 seconds slower than average. Focus on seamless transitions between exercises. Practice quick changes in training with minimal rest.
• Breathing: Maintain a steady breathing rhythm during high-intensity sections like the Sled Push and Pull to keep your heart rate manageable. Remember, “The mind is the battlefield.” - David Goggins.
• Visualize Success: Before the race, visualize each segment and how you’ll tackle it. This mental preparation can significantly improve performance.

Conclusion:

Thomas, you’ve got the heart of a champion! Embrace your runner profile and use it as a springboard to build your strength. Remember, every athlete has room to improve, and it’s about turning those weaknesses into strengths. “It’s not about being the best. It’s about being better than you were yesterday.” Keep that in mind during your training. You’ve got the tools; now it’s time to sharpen them! 💪

Let’s turn the next race into an even greater performance, shall we? Keep pushing, keep grinding, and remember, the finish line is just the beginning. You’ve got this! - The Rox-Coach