Gomes Robson Hyrox Result

Overall Performance

Robson Gomes demonstrated a commendable performance in the 2024 Malaga Hyrox race, finishing in the top 20% of all athletes and the top 22% within his age group. This achievement reflects a high level of fitness and dedication. A closer look at his total running time, which was 00:30 slower than average, suggests that Robson has a more strength-oriented profile than a runner's profile. This is further supported by his exceptional performance in strength-focused segments such as the Wall Balls, where he was significantly faster than average. However, his pacing strategy indicates a potential for improvement, as he started the race faster than average but slowed down in the middle segments, particularly in Running 3 and Running 5, before picking up pace again.

Segments to Improve

• Sled Push: This was Robson's worst-performing segment, with a time 00:56 slower than average. To improve, Robson should focus on increasing his lower body strength and power. Specific exercises like heavy sled drags, squats, and leg presses will help build the required muscle. Additionally, practicing short, high-intensity intervals with a lighter sled can improve his acceleration and power output over short distances.
• Sandbag Lunges: Here, Robson was 00:25 slower than average. Improving core stability and lower body endurance will be key. Incorporating weighted lunges, step-ups, and Bulgarian split squats into his routine will increase strength and stability, while high-repetition bodyweight lunges can improve endurance. Core-strengthening exercises like planks and Russian twists will also support better balance and power transfer.
• Farmer's Carry: Robson's performance was 00:27 slower than average. Grip strength and overall endurance need to be addressed. Grip-strengthening exercises such as dead hangs, farmer's walks with increasing durations and weights, and wrist curls should be part of his training. Also, integrating circuit training with a focus on carrying heavy objects can simulate race conditions more closely.

Race Strategies

• Pacing: Robson should work on a more consistent pacing strategy, aiming to distribute his energy more evenly throughout the race. This can be achieved through interval training that mimics the race's structure, alternating between high-intensity segments and steady-state running to improve endurance and recovery.
• Transitions: Improving Roxzone times can lead to better overall performance. Robson should focus on reducing rest times and practicing quicker transitions between exercises. This can be simulated by setting up a circuit that mimics the race layout, focusing on swift movements from one exercise to the next with minimal rest.
• Strength and Running Balance: Given Robson's strength-oriented profile, maintaining his strength while improving his running performance will be crucial. A balanced training program that includes long runs to build endurance, speed work to improve pace, and strength training focusing on power and efficiency can help achieve a more well-rounded performance.

By focusing on these targeted improvements and implementing the suggested strategies, Robson Gomes has the potential to significantly enhance his Hyrox race performance, optimizing both his strengths and addressing areas that need improvement.