Lourenço Hugo Hyrox Result

Overall Performance

Hugo Lourenço delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank of 130 out of 274 athletes, placing him in the top 47%. In his age group (35-39), he ranked 31st out of 54 participants, situating him in the top 57%. His overall time was 1:28:21. A key highlight of his performance was his total running time of 38:51, which was 2:57 faster than the average, indicating a strong running ability. This suggests Hugo has a predominantly runner's profile. However, his pacing at the start was slightly conservative, as evidenced by his first running segment being slower than average, but he found a better rhythm in subsequent runs.

Segments to Improve

• Sled Push (00:05:55): This segment was 1:49 slower than average, placing Hugo in the 93rd percentile. To improve, Hugo should focus on building lower body strength and endurance. Suggested exercises include:
  • Heavy leg presses and squats to enhance muscle power.
  • High-intensity interval training (HIIT) with a focus on pushing movements to simulate race conditions.
  • Plyometric exercises to improve explosive power.
• Wall Balls (00:08:19): This was 58 seconds slower than average. To enhance performance, Hugo should:
  • Practice wall ball throws with varying weights to build endurance and form.
  • Improve shoulder and core strength through overhead presses and planks.
  • Focus on breathing techniques to maintain rhythm and reduce fatigue.
• Roxzone (00:07:19): His transition time was 51 seconds slower than average. To optimize this:
  • Engage in agility drills to improve speed and efficiency in transitions.
  • Work on mental focus and preparation to minimize downtime between zones.
  • Incorporate circuit training that mimics race transitions to build familiarity and speed.
• Farmers Carry (00:03:04): Slower by 36 seconds. To enhance this:
  • Improve grip strength and endurance with dead hangs and farmer's walk drills.
  • Focus on core stability through planks and weighted carries.
• Sled Pull (00:06:26): While 36 seconds faster than average, there is still room for improvement. Suggestions include:
  • Enhance upper body strength with rowing exercises and pull-ups.
  • Incorporate resistance band training to simulate pulling movements.

Race Strategies

• Develop a balanced pacing strategy, ensuring not to start too conservatively, as seen in the initial running segments. Consider starting slightly faster to leverage stronger running capabilities.
• Optimize the transitions in the Roxzone by practicing quick recovery techniques and maintaining a focused mental state during the race.
• Experiment with breathing and pacing techniques during wall balls to maintain consistency and reduce fatigue.
• Focus on post-exercise recovery to remain efficient after high-intensity segments, ensuring compromised running scenarios are minimized.