Jorge Sandro Hyrox Result

Overall Performance:

Hey Sandro! First off, congrats on completing the 2024 Marseille Hyrox event! You finished with a solid time of 01:25:51, putting you in the top 60% of all athletes. That's no small feat! Based on your performance, it's clear you have a solid base of running strength, as evidenced by your total running time of 42:05, which is a commendable 40 seconds faster than the average. Your best running lap of 4:38 shows you’ve got the speed to push when it counts. However, your pacing in the first run was a bit on the slower side—2:23 slower than average—indicating you might have started off too conservatively. Balancing speed with endurance will be key as you prepare for future races.

Your overall profile leans more towards running, but you’ll want to enhance your strength training to become a well-rounded athlete in this hybrid event. It’s time to turn those strengths into superpowers!

Segments to Improve:

Now, let’s talk about the segments where you can really turn things around. You’ve got some opportunities to shave off valuable seconds and improve your overall performance:

• Wall Balls (00:07:46 - 01:15 slower than average): This was your slowest segment. Focus on your form and rhythm. Try practicing with lighter balls to increase speed and get comfortable with the motion. Aim for sets of 15-20 reps with short breaks in between at higher intensity, gradually increasing to your competition weight. Remember, it's all about rhythm—think of it like a dance (but with less twirling and more squats).
• Sandbag Lunges (00:05:42 - 00:36 slower than average): These can be brutal, but they build serious strength. Integrate interval training with lunges—try alternating legs every 10 meters while holding a sandbag. Additionally, consider incorporating walking lunges into your workouts. Aim for longer distances (30-50 meters) to build stamina, and focus on keeping your chest up and core engaged to maintain balance.
• Burpees Broad Jump (00:05:43 - 00:24 slower than average): Burpees are a love-hate relationship, right? To improve, practice explosive burpees with a focus on speed. Set a timer and aim for as many burpees as you can in a minute, then add broad jumps at the end of each set. This will help with endurance and transition speed.
• Sled Push (00:03:05 - 00:10 slower than average): Work on your sled push technique—keep your hips low and use your legs to power through. Incorporate heavy sled pushes into your training, starting with lower weights and increasing as you get comfortable. Practice short distances at high intensity, focusing on maintaining good form.

With these targeted drills and a consistent training schedule, you’ll be on your way to turning these segments into strengths. Remember, it’s not about how fast you go, but how well you can maintain your form while going fast!

Race Strategies:

During the race, remember to pace yourself wisely. Starting strong is great, but burning out early can lead to slower overall times. Use your first run to find your rhythm and assess how your body feels. As you transition between exercises, keep your movements fluid and your mind focused. Improve your Roxzone time by practicing faster transitions in your training, ensuring you’re ready to hit the ground running (pun intended) when you finish an exercise. A little extra hustle can mean a lot in the grand scheme!

Consider visualizing each segment during your training—see yourself breezing through those wall balls and lunges. As David Goggins says, “You’re not gonna die, you’re just gonna feel a little uncomfortable!” Embrace that discomfort and push through!

Conclusion:

Sandro, you’ve got the foundation to really excel in Hyrox, and with a few tweaks, you’ll be finishing races in even better times. Remember, the only limits are the ones you set for yourself—so push those boundaries! As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training, and you’ll find that freedom in your performance. Keep grinding, stay motivated, and let’s crush those goals together! 💪💥🏆

This is your Rox-Coach cheering you on—let’s get to work and make those improvements happen!