Cabral De Sousa Kommandofisch Filipe Hyrox Result

Overall Performance

Filipe Cabral De Sousa Kommandofisch demonstrated a commendable performance in the 2024 Hamburg HYROX race, ranking in the top 76% overall and top 69% within his age group (45-49). Notably, Filipe's strength workouts seem to be his forte, as evidenced by his faster than average times in exercises such as the Sled Push, Farmers Carry, and the Wall Balls segments. His strongest running lap was commendably fast at 00:04:49.

However, when we focus on the overall running time, Filipe was slower than the average by 01:34. This suggests that running is an area that needs more focus and training. The pacing in the early part of the race was consistent and even faster than average, but there was a significant drop in the Running 4 segment, where Filipe was 04:14 slower than average. This indicates that Filipe may have started the race too fast, leading to fatigue and slower times in the later running segments.

Furthermore, Filipe's Roxzone time was slower than average, indicating that he spent more time resting or transitioning between exercise zones. This suggests a need for improvement in overall fitness and transition times.

Segments to Improve

• To improve his total running time, Filipe should focus on endurance training. This can include long, slow runs to build aerobic capacity, and tempo runs to increase lactate threshold. Interval training, which involves alternating between high-intensity and low-intensity running, can also help improve speed and stamina.
• Pacing strategy is also crucial. Filipe should strive to maintain a steady pace throughout the race to avoid burnout in the later stages. Using a running watch to monitor pace during training can be beneficial.

• To cut down on the time spent in the Roxzone, Filipe should work on his transitions. This can include practicing moving quickly and efficiently from one exercise to the next, and incorporating active recovery strategies like slow jogging or walking during transitions instead of complete rest.
• Improving overall fitness can also reduce Roxzone time. This can be achieved through a balanced training program that includes strength training, cardio, and flexibility exercises.

• For the Burpees Broad Jump, Sled Pull, and Sandbag Lunges, where Filipe's times were slower than the 25th percentile, specific drills and techniques can be implemented. For instance, Filipe can work on his explosive strength for the Burpees Broad Jump through plyometric exercises like jump squats and box jumps. For the Sled Pull, strengthening the back and leg muscles with exercises like deadlifts and lunges can be beneficial. For Sandbag Lunges, Filipe should practice the exercise with proper form and gradually increase the weight to improve performance.

Race Strategies

Implementing the following strategies can help Filipe improve his race performance:

• Proper pacing from the beginning of the race is crucial to avoid early fatigue and maintain stamina for the latter part of the race.
• Efficient transitions between exercise zones can help reduce Roxzone time. Filipe should aim to keep moving, even if it's just slow jogging or walking, during transitions.
• Filipe should also consider incorporating a comprehensive warm-up before the race and a cool-down afterwards to prepare his body for the intense exercise and aid recovery.
• Finally, proper nutrition and hydration before, during, and after the race are essential for optimal performance and recovery.