Dos Santos Manuela Hyrox Result

Overall Performance:

Manuela, congratulations on your performance at the 2024 Marseille Hyrox competition! Finishing in the top 53% overall and top 58% in your age group is no small feat. You clearly have a great running profile, evidenced by your total running time of 43:07, which is 3:05 faster than the average. That’s like running away from your responsibilities—fast! But let’s talk about pacing: your first running segment was a bit slower than average, which may have caused you to lose some momentum early on. Starting out too conservatively can sometimes lead to missed opportunities, so finding that sweet spot between pacing and pushing is crucial.

Your performance indicates a solid foundation in running, but we need to focus on enhancing your strength segments to establish a more balanced hybrid profile. You’ve got the speed; now it’s time to build the muscle to match. Let’s dive into the segments that need some love.

Segments to Improve:

Here are the segments where you can significantly improve your performance:

• Wall Balls (06:54): This was your slowest segment, and it contributed heavily to your overall time. To improve, focus on technique and conditioning. Aim for:
• Drills: Start with 3 sets of 10-15 wall balls, focusing on the squat depth and explosive power as you throw. As you get comfortable, increase the reps and intensity.
• Form Correction: Make sure you're using your legs to drive the ball, not just your arms. A common mistake is not achieving full depth in the squat; ensure your thighs are parallel to the ground.
• Sandbag Lunges (05:34): You lost significant time here. To enhance your strength and endurance:
• Drills: Incorporate loaded walking lunges into your routine, aiming for 3 sets of 20 steps with a moderate weight. Focus on maintaining an upright torso and proper knee alignment.
• Technique: Slow down slightly to focus on form; rushing through these can lead to fatigue and inefficiency.
• Sled Push (03:06) and Sled Pull (06:09): Both segments suffered a bit. Here’s how to tackle them:
• Drills: Incorporate heavy sled pushes and pulls into your training. Start with shorter distances at maximum effort and gradually increase as you build strength. Aim for 4-5 sets of 20 meters, resting adequately between pushes.
• Form Tips: Keep your core engaged and utilize a low stance to generate more power. Focus on driving the sled with your legs rather than relying on your upper body alone.

Race Strategies:

To maximize your performance in future races, consider these strategies:

• Pacing: Find your sweet spot early in the race. Use the first running segment to gauge your energy levels, and adjust your pace accordingly. Think of it as a warm-up with a purpose.
• Transition Efficiency: Your roxzone time was 8:04, which is 1:12 slower than average. Focus on practice transitions during training. Set up mock race conditions to simulate the quick changes needed during the event.
• Breathing Techniques: During strength segments, focus on controlled breathing to maintain energy levels. Exhale during exertion and inhale during recovery to keep your body oxygenated.

Conclusion:

Manuela, it’s time to embrace the grind and turn those weaknesses into strengths! Remember, “Don’t stop when it hurts; stop when you’re done.” Your performance at Marseille is just the beginning. Use this feedback to fuel your training and come back even stronger next time! Think of every strength segment as a chance to show off your hard work—let’s make those wall balls your new best friend! 💪

Stay focused, stay dedicated, and most importantly, keep having fun! The journey is just as important as the destination. Remember, every rep counts and every second matters. Now, go crush those training sessions like they owe you money! You got this! 💥

With all the motivation and support, this is your Rox-Coach, ready to help you reach new heights! 🏆