Cardoso Ricardo Hyrox Result

Overall Performance

Ricardo Cardoso, competing in the HYROX PRO category for the age group 40-44, displayed an impressive performance in the 2024 Madrid Hyrox race. Ranking 73rd out of 252 athletes overall and 11th within his age group, he demonstrated a strong athletic profile, particularly in his running ability. His overall running time was faster than average, indicating his strength in this area. However, it was also observed that Ricardo's Roxzone time was slower than average, suggesting that he may need to focus on improving his overall fitness and transition time. The pacing of his race also showed potential areas for improvement, particularly in the initial segments where he started slower than average but improved as the race progressed.

Segments to Improve

• Burpees Broad Jump: This segment was Ricardo's weakest, with a time significantly slower than the average. To improve in this area, Ricardo should incorporate specific burpee and broad jump drills into his training. Practicing explosive movements and plyometric exercises could help enhance his performance.
• Roxzone: Ricardo's time in the Roxzone was slower than average, indicating a need for improved fitness and transition time. Introducing high-intensity interval training (HIIT) into his routine could help boost his cardiovascular fitness, while practicing efficient movement between exercises could enhance his transition time.
• Sled Push: Ricardo's time for the Sled Push was slower than average. To enhance his performance in this area, Ricardo should focus on strengthening his lower body and core. Weighted squats, lunges, and deadlifts could be beneficial exercises to incorporate into his training routine.
• Farmers Carry: Ricardo's time in the Farmers Carry segment was slower than average. Strength training focusing on the grip, shoulders, and core could help improve his performance. Exercises such as farmers walks, dead hangs, and kettlebell swings could be beneficial.
• Sandbag Lunges: Ricardo's performance in the Sandbag Lunges was slightly below average. To improve, he should incorporate more lunges and squats into his training routine, both with and without weights. This will strengthen his quads, glutes, and hamstrings, which are key muscles used in this exercise.

Race Strategies

Addressing the pacing of his race could improve Ricardo's overall performance. He tends to start slower and speed up as the race progresses. While maintaining a steady pace, Ricardo could try to start at a slightly faster pace to gain an early advantage. He should also focus on preserving his energy for the latter parts of the race, especially for the strength-based tasks where he seems to struggle more. Regular practice of these tasks under fatigue conditions during training could assist in this. Lastly, Ricardo should concentrate on improving his Roxzone time by focusing on quicker transitions and maintaining a steady heart rate.