Cardoso Benjamin Hyrox Result

Overall Performance:

Benjamin Cardoso's performance in the 2024 Madrid Hyrox race places him well within the competitive range for his age group and overall, marking him as a strong contender. Notably, his total running time is 02:24 faster than average, highlighting a pronounced strength in running. This suggests that Benjamin has a more runner-oriented profile, excelling in endurance and pace over distance. However, the significant time lost in the Roxzone indicates a need for improvement in overall fitness and transition times between exercises. His pacing at the beginning of the race was slower than average, particularly noted in Running 1, which may suggest a strategy of conserving energy for later stages or a need to increase initial pace.

Segments to Improve:

• Roxzone: The time spent in the Roxzone was 01:43 slower than average, indicating slower transitions or longer rest periods. To improve, focus on high-intensity interval training (HIIT) to enhance overall fitness and reduce rest needs. Practice quick transitions between exercises by setting up a circuit training routine that mimics the race's structure. This will not only improve fitness but also reduce transition times.
• Sled Push: Falling behind by 00:42 compared to average, the sled push segment needs significant attention. Incorporate more lower body strength training, particularly focusing on quadriceps and glutes. Exercises like heavy sled drags, squats, and leg presses can be beneficial. Additionally, work on technique by practicing with varying sled weights to find the most efficient pushing stance.
• Ski Erg: Being 00:36 slower than average suggests room for improvement in both technique and upper body endurance. Incorporate specific drills focusing on proper form and pacing. Interval training on the Ski Erg, mixed with strength exercises targeting the back, shoulders, and arms (such as pull-ups, deadlifts, and overhead presses), can improve performance in this area.

Race Strategies:

• Start Strong: Given the slower start in Running 1, adopting a strategy to start slightly faster could benefit overall performance. This does not mean going all out from the start but finding a comfortable yet brisk pace that is sustainable and allows for gradual improvement throughout the race.
• Focus on Technique: For segments like the Sled Push and Ski Erg, where technique plays a crucial role, focusing on form during these exercises can lead to significant time savings. This includes maintaining a strong, stable core and using the proper muscle groups effectively.
• Efficient Transitions: Working on reducing time in the Roxzone by practicing quick and efficient transitions between exercises can shave off valuable seconds. This involves not only physical preparedness but also a mental readiness to switch tasks smoothly and swiftly.
• Endurance Building: Although running is a strength, continuing to build endurance through long runs mixed with interval training will help maintain and potentially improve running segments. This should be balanced with strength training to avoid compromising running performance.

By addressing these areas with targeted training and strategic planning, Benjamin Cardoso has the potential to significantly improve his performance in future Hyrox races.