Cardoso Gonçalo Hyrox Result

Overall Performance

Gonçalo Cardoso placed in the top 45% of the total athletes in the 2024 Paris HYROX race and in the top 31% of his age group (45-49), which highlights his competitive edge in his category. Aside from his commendable ranks, he finished the race with an overall time of 01:24:35. An impressive feat was his total running time of 00:42:00, which was 26 seconds faster than the average. His running profile seems to be dominant, considering he maintained a faster-than-average pace in the total running time.

However, there were some fluctuations in his pacing in the initial running segments. His first two running segments were slower than average, indicating a slower start. But he managed to pick up the pace in the subsequent running segments, demonstrating his ability to recover and maintain speed. Considering his running profile and pacing, it is suggested that he can improve his initial pacing to avoid time loss at the start and enhance his overall performance.

Segments to Improve

• Sled Pull and Sled Push: Gonçalo's performance in the Sled Pull and Sled Push segments were significantly slower than average. This might indicate a need for more strength training. To improve in these areas, he could include more weightlifting or resistance training exercises in his routine, such as deadlifts and squats to improve lower body strength. Additionally, practicing the actual movements of sled pulling and pushing with moderate weights could be beneficial to build specific muscle memory.
• Wall Balls: His Wall Balls segment was slower than average, suggesting a need to improve his power and coordination. He could incorporate more plyometric exercises like jump squats and medicine ball throws in his training to improve explosive strength. Also, performing wall balls with proper form and technique can enhance efficiency and speed.
• Roxzone: His Roxzone time was slightly faster than average, but there is room for improvement. He could work on enhancing his overall fitness and transition times. High-intensity interval training (HIIT) with short recovery periods would help in improving his fitness while mock transition drills would enhance his transition speed.

Race Strategies

Strategies to consider for Gonçalo's future races include:

• Pacing: Starting the race at a moderate pace and gradually increasing his speed can help avoid early fatigue and maintain a steadier performance throughout the race.
• Strength Training: Incorporating more strength training into his routine would help improve his performance in the strength-based segments.
• Transition Practice: Practicing transitions between running and strength exercises can help cut down his roxzone time. Even saving a few seconds in each transition can significantly impact his overall race time.
• Form and Technique: Lastly, focusing on proper form and technique, especially in the Sled Pull, Sled Push, and Wall Balls segments, can increase efficiency and speed.