Silva Tiago Hyrox Result

Overall Performance:

Tiago, congratulations on your performance at the 2024 Stockholm Hyrox! You finished with an overall time of 01:37:53, placing you in the top 79% of all athletes and 77% in your age group. That's no small feat! Your total running time of 00:47:28 is impressive, coming in 00:28 faster than the average. Clearly, your running game is strong, and you’ve shown that you can keep a solid pace throughout the race.

However, looking at the splits, it seems like you kicked off with a bang, running the first segment 00:19 faster than average. But as the race progressed, particularly in the Sled Pull and Farmers Carry, you experienced some slower times which made a significant impact on your overall performance. It’s essential to balance pacing with strength; you’ve got the speed, but we need to build that strength so you can maintain your running prowess even through the heavy lifts. You’ve got a bit of a runner’s profile, which means we need to focus on strength training to bring that performance up to speed in the strength segments. Remember, “You will never know your limits until you push yourself to them.” 💪

Segments to Improve:

• Sled Pull (00:07:02): This segment was 01:17 slower than average, placing you in the 90th percentile. To improve here, focus on specific strength-building exercises that target your back, arms, and core. Incorporate the following:
• Deadlifts: Build overall back and leg strength. Aim for 3 sets of 6-8 reps with heavy weights.
• Pull-Ups: Increase your upper body strength. Try to perform 3 sets of max reps.
• Rows (Barbell or Dumbbell): Develop your back muscles, essential for pulling. 3 sets of 8-10 reps.
• Practice Sled Pulls: Use a sled with moderate weight to mimic race conditions. Work on form and grip, and aim for 4-5 pulls of 40-50 meters.
• Farmers Carry (00:02:57): Here, you were 00:29 slower than average, ranked in the 88th percentile. Strengthening your grip and core will enhance this segment. Consider these drills:
• Farmers Walks: Go heavy! Carry weights for 40-50 meters to build grip strength. 4 sets.
• Plate Pinches: Hold weight plates together for time, building grip endurance. 3 rounds of 30-60 seconds.
• Core Workouts: Plank variations and hanging leg raises will help stabilize your core during carries. 3 sets of 10-15 reps for each.
• Total Running Time (00:47:28): While your running was faster than average, we can still optimize your endurance and pacing strategy. Incorporate:
• Interval Training: Alternate between sprints and jogs. For example, sprint for 400m, then jog for 200m. Repeat for 5-8 rounds.
• Long Runs: Build aerobic capacity with longer runs at a slower pace, aiming for 60-90 minutes once a week.
• Tempo Runs: Find a pace that is comfortably hard and maintain it for 20-30 minutes, improving your race pace over time.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start strong but not too fast. You want to conserve energy for later segments, especially the strength ones.
• Breathing Techniques: Focus on controlled breathing during the strength segments to help maintain your stamina for the running portions.
• Transition Efficiency: Work on your roxzone time. Quick transitions can save valuable minutes. Practice moving from one exercise to another smoothly, like a well-oiled machine. 💥
• Mindset: Keep pushing yourself mentally. Remind yourself that “Pain is temporary, but pride is forever.” Embrace the grind! 🏆

Conclusion:

Tiago, your performance at the Stockholm Hyrox was commendable, and with these targeted improvements, you can elevate your game even further. Remember, every rep and every session counts. Consistency is key, and the road to greatness is paved with hard work. “You can’t hurt me” is not just a mantra; it’s a way of life in this sport. Keep that fire burning, and let’s turn those weaknesses into strengths! You've got this! 💪

As The Rox-Coach, I’m here to support you every step of the way. Let's crush those goals together! 💥