Bruno Lucas Hyrox Result

Overall Performance:

Lucas, you put in a solid effort at the 2024 Melbourne Hyrox, finishing with a time of 01:21:48. That’s no small feat! You ranked in the top 24% overall and top 33% in your age group, which is a commendable achievement among 2,449 athletes. Your Total Running Time of 00:39:55 was impressive, clocking in 1:02 faster than average, indicating you have a strong runner profile. You kicked off the race with a blistering Running 1 time of 00:02:26—that’s about 2:02 faster than average, putting you in the top percentile. However, while your running speed is clearly a strength, it seems like you might have gone out a bit too fast, which may have contributed to slower performances in later segments. Remember, it’s not just about starting strong; it’s about finishing strong too!

Segments to Improve:

Looking at your performance, there are a few segments where we can optimize your time and efficiency:

• Farmers Carry (00:02:58) - This was your slowest segment, ranking in the 89th percentile. To improve, focus on grip strength and core stability. Try these exercises:
• Farmers Walks: Carry heavy dumbbells or kettlebells for distance. Aim for 3 sets of 40-60 meters, focusing on posture.
• Deadlifts: Build overall strength, necessary for effective carries. Perform 4 sets of 6-8 reps.
• Hollow Holds: Strengthen your core, which is vital for stabilizing the carry. Hold for 30-60 seconds, 3-4 sets.
• Rowing (00:05:17) - Your rowing performance could use some work, sitting in the 83rd percentile. Rowing is all about technique and endurance. Consider the following:
• Technique Drills: Focus on your catch and drive. Practice with a focus on form rather than speed. Aim for 3-5 minutes of slow, controlled rowing.
• Interval Rowing: Incorporate 5 x 1-minute sprints with 1-minute rest. This will build both power and endurance.
• Core Work: Engage in planks and rotational movements to enhance stability on the rower.

Race Strategies:

Now, let’s talk strategy for your next race. You started strong, but we want to ensure that energy is preserved for a consistent pace throughout:

• Pacing: Aim for negative splits; start at a controlled pace and gradually increase your speed. You’ll want to feel like you have gas left in the tank as you approach the final laps.
• Transitions: Your Roxzone time was slower than average at 00:07:58. Work on your transition efficiency. Practice moving quickly from one segment to another. Set up mock transitions in training.
• Hydration and Nutrition: Ensure you're well-fueled before the race. Consider electrolyte drinks during long workouts to simulate race conditions. You don’t want to hit the wall because you forgot to hydrate!

Conclusion:

Lucas, remember that every race is a stepping stone toward becoming the best version of yourself. You have a solid foundation with your running speed, but by addressing your weaknesses, you can elevate your performance significantly. “You are never too old to set another goal or to dream a new dream,” said C.S. Lewis. Keep pushing the limits, and don’t let those weights or the rowing machine intimidate you. After all, if they could talk, they’d probably say, “I’m just here to help you become stronger!” 💪💥

Stay committed, keep training hard, and let’s crush those goals together! Remember, I’m here to help you unleash your full potential. Let’s do this! - The Rox-Coach