Clovirola Alexandre Hyrox Result

Overall Performance:

Hey Alexandre! First off, a massive shoutout for finishing in the top 5% of 2712 athletes at the 2024 Hong Kong Hyrox! That’s a remarkable achievement, and you should be super proud of your overall time of 01:16:42. With a total running time of 00:36:55, you're clearly more of a runner than a powerlifter, as you were 01:52 faster than average. Your best running lap at 00:04:17 is solid, but let’s dig a bit deeper into that pacing strategy. It looks like you started a bit slower in the first segment and then really picked it up in the second and third runs. It’s like you were warming up for the real party—just remember, it's a race, not a Sunday stroll! Overall, you’ve got the speed; now we just need to sharpen up those strength segments to bring your performance to the next level. 💪

Segments to Improve:

Now, let’s tackle those segments where you can really kick it up a notch. Here are the areas that need some TLC:

• Burpees Broad Jump (00:05:47) - You were 01:17 slower than average here, which is like bringing a spoon to a knife fight! To boost this, focus on explosive movements. Try integrating box jumps and plyometric push-ups into your routine. These will help you build that powerful leg drive and upper body engagement necessary for quick transitions. Aim for 3 sets of 10 box jumps followed by 3 sets of 10 plyo push-ups, with 1 minute rest in between.
• Sandbag Lunges (00:05:00) - At 00:34 slower than average, it seems like your legs were asking for a coffee break! To improve, incorporate weighted walking lunges and single-leg step-ups to enhance your leg endurance and strength. Do 4 sets of 12 weighted lunges (with a sandbag, of course) and 3 sets of 10 step-ups while holding weights. Keep your torso upright; we’re not trying to create a new yoga pose here!
• Sled Pull (00:04:39) - You’re 00:21 slower than average, indicating that you may need to work on your upper body strength and coordination. For this, add heavy rope pulls and TRX rows to your routine. Aim for 4 sets of 20 meters on the sled (with a manageable weight) and 3 sets of 12 TRX rows. Your upper body will thank you later!
• Wall Balls (00:05:42) - Slower by 00:05 than average; let’s get that heart rate up! Try to incorporate high-rep wall ball sets into your training. Start with 3 sets of 15-20 reps, focusing on explosive squats and aiming for a higher target to build both strength and endurance. Mix in some burpee wall balls to really feel that burn!

Race Strategies:

During your next race, let’s strategize a bit:

• Pacing: Start strong but not out of the gate like you’re sprinting to catch the last bus. Find a rhythm that you can maintain through the first couple of running segments before picking it up on the second half.
• Transitioning: Your Roxzone time was actually better than average, but there’s always room for improvement. Aim to minimize downtime by preparing your gear before transitioning. Think of it as a pit stop; speedy and efficient!
• Stay Hydrated: Keep that water bottle close. Dehydration can slow you down faster than a traffic jam in a city. Hydration during the race is key to maintaining your energy levels.

Conclusion:

Alexandre, you’ve got the running chops, and with some focused work on those strength segments, you can really elevate your game! Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” You’ve already inspired many by your performance—now let’s turn those weaknesses into strengths! Keep pushing, keep grinding, and don’t forget to enjoy the process. You’re not just training; you’re building an athlete’s legacy! 💥🏆

Stay strong, stay motivated, and let's crush it! I’m here to help you on this journey. Let’s make those improvements happen!

— The Rox-Coach