Freitas Patrícia Hyrox Result

Overall Performance:

Patrícia Freitas showcased a commendable performance in the 2024 Copenhagen Hyrox race, finishing in the top 18% out of 1014 athletes and securing a top 21% rank in her age group (25-29). A standout element of her performance was her total running time, which was 03:07 faster than average, indicating a strong runner profile. However, her pacing strategy seemed to have room for improvement, as she started slightly slower in the first running segment but significantly improved pace in subsequent runs. This mixed performance suggests Patrícia has a hybrid profile with strengths in both running and some exercise stations but with notable areas that require focused improvement to elevate her overall competitiveness.

Segments to Improve:

• Sled Pull & Sled Push: These segments were notably slower than average, indicating a need for enhanced strength and technique in pushing and pulling movements. For improvement, incorporate specific strength training exercises such as deadlifts, squats, and leg presses to build lower body and core strength. Additionally, practice with sled drills, varying the weight and focusing on explosive movements to improve both speed and power.
• Sandbag Lunges: Significantly slower performance in this segment suggests room for better leg endurance and strength. To improve, focus on lunges variations (forward, reverse, and side lunges) and sandbag workouts to simulate race conditions. Increasing the frequency of functional strength workouts, including Bulgarian split squats and step-ups, can also enhance muscular endurance and balance.
• Roxzone: A slower Roxzone time hints at potential delays in transitions or rests between exercise zones. Improving overall fitness through HIIT sessions and practicing swift transitions between exercises can help reduce Roxzone time. Incorporating circuit training into her regimen will also improve endurance and reduce recovery time needed between exercises.
• Wall Balls, Farmers Carry, & Rowing: Slower times in these segments can be attributed to a need for improved upper body strength, grip endurance, and rowing technique. Wall ball drills should focus on squat depth and throwing power. For the Farmers Carry, grip strength exercises (e.g., dead hangs, farmer’s walks) are essential. Rowing technique workshops, coupled with interval rowing sessions, will enhance efficiency and stamina in this area.

Race Strategies:

• Master Pacing: Given the initial slower start, focusing on a consistent pacing strategy from the outset is crucial. By evenly distributing effort across the race, Patrícia can prevent early fatigue and maintain a strong pace throughout, especially in running segments where she excels.
• Strength and Endurance Balance: Given her strong running profile, Patrícia should balance her training to improve strength and endurance in weaker segments. This involves a tailored training plan that addresses specific areas of improvement while maintaining her running prowess.
• Transitional Efficiency: Reducing time in the Roxzone is critical for a better overall time. Practicing quick transitions between exercises and minimizing rest time will contribute significantly to performance improvement. Transition drills during training sessions can simulate race conditions and improve efficiency.
• Mental Preparation: Building mental resilience and strategy for each segment can help manage the race's physical demands better. Visualization techniques and segment-wise strategy planning can equip Patrícia to tackle challenging segments with confidence.

By focusing on these targeted training strategies and race tactics, Patrícia Freitas can leverage her running strengths while significantly improving in identified weaker segments, ultimately enhancing her overall race performance in future Hyrox events.