Campos Guilherme Hyrox Result

Overall Performance:

Guilherme, you crushed it out there at the 2024 Anaheim Hyrox event! Finishing with an overall time of 01:47:35 places you in the top 87% of 143 athletes, and 36th in your age group is no small feat. You have shown that you're a formidable competitor in the Hyrox PRO category. Your total running time of 00:46:16 is 02:00 faster than average, showcasing your strength as a runner. However, a deeper look into your splits reveals that your pacing on the first run segment was significantly slower than average, which suggests you may have started too conservatively. This can sometimes lead to missed opportunities for a better overall position. Your profile leans towards being a runner, but there are critical strength elements we need to address to elevate your performance further.

Segments to Improve:

• Burpees Broad Jump (00:08:40): This segment was notably your weakest, coming in 02:22 slower than average. To improve here, we need to focus on explosive power and stamina. Start with:
  • Burpee Box Jumps: Incorporate box jumps into your burpee routine to build explosive leg power and efficiency. Aim for 3 sets of 10 reps.
  • Broad Jump Drills: Practice broad jumps focusing on landing softly and transitioning quickly into the next jump. Perform 4 sets of 5 jumps, resting as needed.
  • Interval HIIT Sessions: Include burpee intervals in your HIIT workouts. For example, 30 seconds of burpees followed by 30 seconds of rest, for 10 rounds.
• Sandbag Lunges (00:08:55): Another area where your time lagged, coming in 01:49 slower than average. This indicates a need for improving both strength and endurance. Focus on:
  • Weighted Lunges: Regularly include weighted lunges in your strength training. Aim for 4 sets of 10 lunges per leg, increasing weight gradually.
  • Dynamic Warm-Ups: Prioritize your warm-ups – think dynamic stretches and lunges to activate your muscles before hitting the sandbag.
  • Sandbag Carries: Implement sandbag carries in your training. Carry a sandbag for a set distance, focusing on form and endurance. Start with 4 carries of 40 meters.
• Roxzone (00:10:13): Spending more time than average in the Roxzone suggests you need to sharpen your transitions. To improve this segment:
  • Practice Quick Transitions: Simulate race conditions by practicing quick transitions between exercises. Time yourself and aim for consistency.
  • Overall Fitness Conditioning: Enhance your general conditioning with circuit training that mimics the race day experience, including running and functional movements.

Race Strategies:

• Pacing Strategy: Start your first run at a moderate pace to ensure you have enough gas in the tank for later segments. Think of it as a marathon, not a sprint; you don't want to blow up too early.
• Energy Management: During transitions, be intentional about your breathing. Take a moment to catch your breath and mentally prepare for the next segment. Remember, “You can’t take a break if you don’t start!”
• Visualization: Before the race, visualize each segment, especially the ones you find challenging. Picture yourself executing them perfectly, and you'll be more likely to perform that way.
• Nutrition Strategy: Fuel up properly before the race. Think of a balanced meal with carbs for energy and proteins for muscle repair. It’s not just about the race, but also about how you recover!

Conclusion:

Guilherme, you’ve got the speed – now let’s add the strength! With targeted training and a focus on your weaker segments, you can elevate your performance to a whole new level. Remember, “You are not defined by your struggles, but by how you rise above them.” Keep pushing those limits, stay disciplined, and embrace the grind. The next time you hit that course, let’s make sure those burpees and lunges are the talk of the town (or at least the gym)! 😎💪

Stay hungry, stay humble, and let’s get after it. You’ve got this! - The Rox-Coach