Gomes Robson Hyrox Result

Overall Performance

Robson Gomes delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank of 183 out of 388 athletes, placing him in the top 47%. Within his age group (30-34), he ranked 39th out of 97, landing him in the top 40%. His overall completion time was 01:31:13. Notably, Robson's total running time of 00:40:09 was 02:34 faster than the average, indicating that he has a strong runner profile. However, his initial segment, Running 1, was significantly slower than average, suggesting a potentially conservative start. He showed remarkable prowess in running, with his best lap at 00:02:41, which is significantly faster than average.

Segments to Improve

• Roxzone (00:02:38 slower than 25th percentile):

  Robson's time in the Roxzone indicates a need for enhancing transition efficiency. To improve, he should focus on high-intensity interval training (HIIT) that simulates race conditions, incorporating quick transitions between exercises. Practicing swift equipment handling and minimizing rest periods during workouts will help enhance overall fitness and transition speed.

• Sandbag Lunges (00:02:29 slower than 25th percentile):

  To improve in this segment, Robson should incorporate progressive overload lunges with a focus on form and balance. Exercises such as Bulgarian split squats and walking lunges with a sandbag can develop strength and endurance. Emphasizing core stability and leg strength through exercises like front squats will also be beneficial.

• Sled Push (00:01:36 slower than 25th percentile):

  For the sled push, Robson should work on explosive power and leg strength. Incorporating sled pushes and pulls of varying weights in his routine will help, along with plyometric exercises like box jumps and power cleans to enhance explosive strength.

• Farmers Carry (00:00:56 slower than 25th percentile):

  Robson can improve grip strength and shoulder endurance through exercises such as farmer's walks with increasing weight, kettlebell swings, and deadlifts. Practicing carrying with heavy loads over varying distances will simulate race conditions and build endurance.

• Sled Pull (00:00:29 slower than 25th percentile):

  Improving in sled pull requires enhanced upper body strength and grip. Robson should incorporate pulling exercises such as rope pulls, bent-over rows, and pull-ups. Practicing sled pulls with incremental resistance will also improve technique and stamina.

Race Strategies

• Pacing: Robson should work on maintaining a consistent pace throughout the race. Starting at a moderate pace and gradually increasing speed can prevent early fatigue.
• Efficient Transitions: Practicing quick transitions between exercises in training will help reduce time spent in the Roxzone. Strategies such as minimizing equipment handling and optimizing breathing can aid in faster transitions.
• Compromised Running Drills: Incorporating drills that simulate running after strength exercises will help adapt to the transition from strength to running segments, improving overall endurance and performance.
• Strengthening Weak Segments: Focusing on exercises that address weaker segments, such as sled pushes and sandbag lunges, during training will enhance overall race performance.