Nogueira Joaquim Hyrox Result

Overall Performance

Joaquim Nogueira put forth a commendable performance in the 2024 Paris HYROX race. His overall rank places him in the top 66% of all athletes and in the top 61% within his age group, which is an impressive achievement.

His total running time of 00:42:50, which is 03:07 faster than the average, indicates that Joaquim's running ability is a strong asset that significantly contributes to his rank. His best lap time was 00:04:40, further emphasizing his aptitude for running.

However, it is worth noting that Joaquim's performance in the roxzone was slower than average. This could suggest that he took additional time for rest or transition and may need to work on his overall fitness and transition time. In terms of pacing, Joaquim started the race faster than average, which could have led to fatigue in later sections of the race.

Segments to Improve

• Sled Pull: This segment was 03:06 slower than average, ranking in the 99th percentile. Joaquim should focus on strength training, specifically targeting the back and leg muscles, to improve his sled pull performance. Exercises such as deadlifts, squats, and kettlebell swings could be beneficial.
• Roxzone: Joaquim spent 00:44 more time than average in the roxzone, suggesting he needs to improve his fitness and transition times. Incorporating high-intensity interval training (HIIT) into his routine could help boost his stamina and efficiency. Practicing quick transitions in training can also help reduce this time.
• Burpees Broad Jump: Joaquim was 00:25 slower than average in this segment, indicating a need for improvement in explosive strength and bodyweight management. Plyometric exercises, such as box jumps and burpees, can help improve this performance.
• Sandbag Lunges: Joaquim's performance was 00:20 slower than average in this segment, suggesting a need for increased leg strength and endurance. Incorporating lunges and squats with weights into his training regimen could be beneficial.
• Sled Push: Joaquim was slightly slower than average in this segment. Adding more strength training, specifically targeting the leg and core muscles, could improve his performance. Exercises such as weighted lunges and planks may be helpful.

Race Strategies

Going forward, Joaquim should consider implementing the following strategies during races:

• Consistent Pacing: While it's important to start strong, it's equally important to maintain a steady pace throughout the race to avoid early fatigue. Joaquim should aim to maintain a consistent speed, particularly in the early running segments.
• Strength Training: Given the data, Joaquim could benefit from adding more strength training to his routine, specifically exercises that target the muscles used in the sled push and pull segments.
• Focus on Transitions: Practice quick transitions between segments during training to reduce time spent in the roxzone. This could also include practicing recovery techniques, like controlled breathing, during these transitions.
• Recovery: Incorporate active recovery into his training routine, such as yoga or light cardio, to improve overall performance and aid in muscle recovery post-race.