Camacho Coelho Antonio Hyrox Result

Overall Performance:

Antonio, first off, let’s give you a round of applause for finishing in the top 23% overall out of a whopping 2712 athletes! That’s a solid achievement, my friend, and you should be proud of your 01:39:34 time. Your total running time of 00:38:13 is impressive, coming in a full 10:31 faster than the average. Clearly, you’ve got the legs for the run! 🏃‍♂️

Looking at your pacing, it seems like you might have been a bit overzealous at the start. Your running 1 was 00:04:10, which was 00:51 faster than average, putting you in the 18th percentile. While it’s great to be excited, starting too fast can sometimes leave you gasping for air later in the race. You’re more of a runner, so let’s harness that energy better in the future!

Overall, you’ve got the makings of a hybrid athlete, but some segments clearly need a little more love and attention. Let’s dive in and get you primed for your next race!

Segments to Improve:

• Burpees Broad Jump (00:11:00): This segment was a real time sink for you, coming in 4:26 slower than average. To turn this around, focus on integrating explosive movements into your training. Try drills like box jumps and burpee variations that emphasize speed and efficiency. Work on your transition from the burpee to the jump to maintain momentum. Practice these in a circuit to mimic race conditions.
• Wall Balls (00:10:53): A time of 2:52 slower than average indicates room for improvement. Ensure you’re using proper form—keep your core tight, and focus on a smooth squat-to-throw motion. Incorporate weighted squats and medicine ball throws in your workouts. Try to do sets where you increase the number of reps over time to build endurance.
• Sled Pull (00:08:01): Coming in 2:13 slower than average suggests you might need to work on your grip strength and overall power. Incorporate sled drags and pulls into your training, focusing on your form to avoid excessive bending at the hips. Also, try using a resistance band for specific grip-strengthening exercises.
• Sandbag Lunges (00:07:55): 1:44 slower than average means you might need better core stability and leg strength. Work on weighted lunges and core stability exercises like planks and side planks. Incorporate a few minutes of mobility work to ensure you have a full range of motion.
• Rowing (00:05:34): Being 27 seconds slower than average means you could refine your technique. Focus on your stroke efficiency—try interval training on a rowing machine to build power and endurance. Aim for shorter, more powerful strokes, and ensure your body is engaged through each pull.
• Roxzone (00:08:01): A faster transition here could shave off valuable time. Work on your overall fitness and practice your transitions between exercises. Set up mini-circuits where you practice moving quickly from one exercise to another, minimizing downtime.
• Ski Erg (00:04:53): 14 seconds slower than average means it may not have been your strongest point. Focus on your upper body strength with exercises like pull-ups and dumbbell rows. Practice the ski erg at different intensities to build both endurance and speed.

Race Strategies:

• Start Smart: Next time, try to start at a sustainable pace. You can always pick it up later in the race. Think of it as a marathon, not a sprint—unless you see pizza at the finish line, then sprint like the wind! 🍕
• Segment Planning: Before the race, visualize how you want to tackle each segment. Mentally prepare for the tougher segments like the Burpees Broad Jump and Wall Balls, and have a game plan for pacing and breathing.
• Fueling: Make sure you're fueling adequately before and during the race. A solid breakfast with carbs and proteins is key. And remember, hydration is your best friend—don’t wait until you’re thirsty!
• Positive Self-Talk: During the race, keep your mind positive. When things get tough, remind yourself of your training and that you’re capable of pushing through. “Pain is temporary, but pride is forever!”

Conclusion:

Antonio, you're on the right track, and with just a bit of focus on those segments, you can easily turn weaknesses into strengths. Remember, every athlete has room to grow, and it’s all about consistency and determination. “Success is the sum of small efforts repeated day in and day out.” So get out there, put in the work, and let’s crush your next Hyrox event together!

Keep your head up, and remember that every race is a learning opportunity—a chance to improve and evolve. You’ve got this! 💪 The Rox-Coach is here to help you every step of the way!