Fernandes André Hyrox Result

Overall Performance:

André, you put on a solid show at the 2024 Frankfurt Hyrox, finishing 465th overall and ranking 114th in your age group. That places you in the top 31% and 33% respectively—definitely something to be proud of! Your overall time of 01:17:46 is commendable, especially considering your total running time of 00:36:28, which is an impressive 02:44 faster than the average. It looks like you’ve got those runner legs working for you! 🏃‍♂️💨

However, your pacing in the first segment (Running 1) was a bit aggressive—hitting 00:03:40, which is 00:38 faster than average. That might have set a fiery tone but could have also contributed to energy management issues later in the race. It seems your profile leans more towards being a runner, so let’s channel that strength while beefing up your power segments. Remember, "You can’t hurt me," as Goggins would say, but let’s make sure you don’t hurt your race strategy either!

Segments to Improve:

Now, let’s dive into those segments where you can really turn up the heat:

• Farmers Carry (00:03:15): This was your slowest segment, placing you in the 94th percentile. Focus on grip strength and core stability. Incorporate exercises like farmer’s walks with heavier weights. Start with a manageable load, gradually increasing the weight as your strength improves. Aim for 3 sets of 30 meters, resting as needed, and focus on maintaining an upright posture.
• Sandbag Lunges (00:05:08): This was another tough spot for you. Work on your lunging technique—keep your core tight and back straight. Add weighted lunges to your routine, aiming for 3 sets of 10 lunges per leg. Also, practice walking lunges with a sandbag for functional strength. This will help you maintain good form even when fatigued.
• Ski Erg (00:04:45): A 00:26 slower time here means you need more upper body endurance and technique. Try interval training on the Ski Erg—30 seconds of max effort followed by 30 seconds of rest, for 10 rounds. Focus on your pull technique; think about engaging your core and driving your elbows back.
• Sled Pull (00:04:32): Consider adding more pulling strength to your regimen. Include band pulls and heavy sled pulls in your training. Aim for 3 sets of 20 meters, focusing on maintaining a low posture and driving with your legs.
• Wall Balls (00:05:38): You can shave some seconds off by improving your squat depth and explosiveness. Incorporate front squats and medicine ball throws into your workouts. Work on achieving a good squat position and exploding upward to throw the ball higher.
• Burpees Broad Jump (00:04:35): This was another segment where you can improve. Practice transitioning smoothly between the burpee and the jump. Set up a circuit of 10 burpees followed by 10 broad jumps for 3 rounds, focusing on quick transitions.
• Sled Push (00:02:40): Building leg strength is crucial here. Include squat variations and sled pushes in your routine, focusing on driving through your heels and keeping your body low. Aim for 4 sets of 20 meters with heavy weight.

Race Strategies:

On race day, here are a few strategies to keep in mind:

• Pacing: Start strong but not at a sprint. Aim for a steady, maintainable pace that allows you to finish strong. A strong start is good, but remember to save enough for the latter segments.
• Transitions: Work on your transitions. Your roxzone time of 00:06:04 was slower than average. Practice quick changes between exercises in your training to streamline your transition time. Try setting up a mock race in your training sessions where you practice the flow from running to the next segment.
• Nutrition: Keep your nutrition on point in the lead-up to the race. Make sure you're fueled properly—carbs for energy, but don’t forget protein for muscle recovery!
• Mindset: Remember to stay mentally tough. When things get hard, remind yourself of why you started. Repeat Goggins’ mantra: "Stay hard!" to push through those tough moments.

Conclusion:

André, you’ve got a great foundation to work from, and your ability to run is a significant asset in this competition. Focus on turning those less-than-ideal segments into strengths, and you’ll see your overall performance soar! Remember, “The only easy day was yesterday.” So let’s take that to heart and push through the tough training ahead. You’ve got this! 💪💥

Keep grinding, keep smiling, and let’s turn those weaknesses into strengths! I’m here for you—let’s make every session count! This is Rox-Coach signing off! 🏆