Cabral Ruben Hyrox Result

Overall Performance:

Ruben, you tackled the 2024 Dallas Hyrox like a champ! Finishing in the top 24% out of nearly 3,000 athletes is no small feat; you should feel proud of that! Your overall time of 01:44:49 shows you’ve got the endurance to stick it out. However, looking at the splits, we can see a bit of a pattern. Your total running time of 01:00:23 was about 09:05 slower than average, indicating that you may have a bit more strength in your legs than in your running shoes. It appears that you started a bit too slow with your running segments, especially in Running 1 and Running 2, which were significantly off the average pace. This suggests you may have been pacing yourself too conservatively at the beginning. You’ve got a hybrid profile, but with an emphasis on strength, so let’s work on that running game while maintaining your solid strength performance!

Segments to Improve:

Now let’s dive into the segments that need some TLC:

• Running 1 & 2: Both of these segments were notably slower than the average, with Running 1 at 09:34 and Running 2 at 10:14. To address this, consider incorporating some interval training into your routine. Try this: 6 x 400m sprints at a pace 10-15 seconds faster than your goal race pace, with 2 minutes of rest in between. This will help build your speed and enable you to pace better during races.
• Sandbag Lunges: With a time of 06:13, you were 30 seconds slower than the 25th percentile. To improve this, focus on your form and stability. Add in some weighted lunges and Bulgarian split squats into your training to strengthen those legs. Aim for 3 sets of 10-12 reps per leg, and work on increasing the weight gradually. Remember, stability is key—don’t go too heavy too soon!
• Sled Push: You finished this segment at 03:20, which is 14 seconds slower than average. To improve your sled push, try to include heavier sled pushes in your training regimen. Aim for shorter distances (20-30 meters) with maximum effort. Incorporate some leg press and squat variations to build the strength needed for those pushes.

Race Strategies:

During the race, it’s crucial to have a game plan. Here are some strategies tailored just for you:

• Pacing: Start with a slightly more aggressive pace during your initial runs. Aim to hit a target pace that’s closer to your goal time instead of playing it safe. It’s okay to feel like you're pushing it a bit—remember, you can always dial it back later!
• Transitions: Your Roxzone time of 07:43 was 01:27 faster than average, which is great! Keep that efficiency up, but also practice quick transitions in training. Set up a mock race environment where you can practice moving quickly from one station to the next.
• Strength Integration: Incorporate running into your strength workouts. For example, after a heavy lifting session, follow it with a short run to simulate race conditions. This will help your body adapt to running on fatigued legs.

Conclusion:

Ruben, you’ve got the grit and determination to elevate your performance even further! Remember what they say: “Success isn’t given, it’s earned.” You’ve already made significant strides; now it’s time to just add a bit more speed to those strides! Keep pushing yourself during training, and don’t forget to enjoy the process. After all, they say pain is just weakness leaving the body… but I promise, it’s not always as fun as it sounds! 💪💥

Stay focused, stay driven, and let’s crush those goals together! The Rox-Coach is here to guide you every step of the way. You’ve got this! 🏆