Cristo Tiago Hyrox Result

Overall Performance:

Tiago, first off, let me just say you crushed it out there! Finishing in the top 33% overall and top 30% in your age group is no small feat, especially in a competitive race like the Hyrox in Marseille. Your overall time of 01:17:15 showcases your dedication and hard work leading up to this event.

Now, about that pacing—your total running time was a solid 34:17, which is a whopping 4:36 faster than the average. This tells me you’ve got a runner’s profile, and your best running lap of 03:53 confirms it. But looking at your splits, it seems like you may have started a bit too conservatively, especially in Running 1 where you were 56 seconds slower than average. You picked up the pace dramatically in Running 2, but let’s aim for a more consistent approach across all running segments to maximize your speed and minimize fatigue.

While you excelled in the running segments, it’s clear that there’s room for improvement in the strength exercises. Your performance in the sled push, sled pull, and farmers carry left some time on the table. Remember, every second counts in Hyrox, and we want to capitalize on your running advantage while bolstering your strength! 💪

Segments to Improve:

• Sled Pull (00:05:53): This was your slowest segment, clocking in 1:32 slower than average. Focus on technique: ensure your grip is firm, and engage your core throughout. Start with resistance bands to simulate the pulling motion, gradually increasing weight. Consider adding deadlifts to your weekly routine to improve overall back strength.
• Sandbag Lunges (00:05:34): Here, you were 1:05 slower than average. Form is crucial! Ensure you’re stepping far enough forward to activate your glutes fully and keep your torso upright. Incorporate weighted lunges and mobility work to improve range of motion. Practice with lighter weights first to nail the form before increasing the load.
• Farmers Carry (00:02:45): You found yourself 46 seconds slower than average on this one. Grip strength is key! Use heavier weights and shorter distances in training, focusing on form. Integrate shrugs and wrist curls to build grip strength and endurance. A strong grip can make the difference between carrying the load or dropping it.
• Burpees Broad Jump (00:05:03): You were 29 seconds slower than average here. Improve your explosiveness by incorporating plyometric exercises like box jumps and depth jumps. Practice the burpee broad jump specifically to enhance your efficiency and speed through the transition.
• Sled Push (00:03:09): 32 seconds slower than average suggests this is another area to strengthen. Focus on leg and back strength with squats and leg presses. Add sled pushes to your training, ensuring to keep your back straight and drive through your legs efficiently.
• Wall Balls (00:05:48): Just 8 seconds slower than average, but every second counts! Ensure you’re using your entire body when performing wall balls. Incorporate thrusters and front squats in your training to build the necessary strength. Focus on explosive power to drive the ball up!

In addition, your total roxzone time of 6:00 indicates potential areas for improvement in transitions. A more fluid transition can shave off valuable seconds—think of it as a mini race within the race! 🏃‍♂️

Race Strategies:

• Start Strong: Aim to maintain a consistent pace from the get-go. Use your running strength to set a solid rhythm early on, rather than starting too slowly. Trust your training!
• Transition Techniques: Practice quick transitions in training. Set up mock stations to simulate the race environment and work on efficient changes between running and strength exercises.
• Breathing Patterns: Develop breathing techniques during high-intensity sections. This will help maintain stamina and focus during strength segments.
• Positive Self-Talk: Mental toughness is crucial. Remember David Goggins’ words: “You are your own competition.” Keep pushing through the tough moments—you’ve got this!

Conclusion:

Tiago, you’ve shown you have the heart of a competitor and the legs of a runner. Now it’s time to dial in those strength segments and make them your new best friends. Remember, the road to improvement isn’t always easy, but it’s the journey that builds champions. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind in your training, and you’ll crush your next race!

Keep pushing, stay motivated, and let’s turn those weaknesses into strengths. You’re on the right path—now let’s maximize every bit of potential! 💥

See you in the roxzone,

The Rox-Coach