Gabriel Lucia Hyrox Result

Overall Performance:

Lucia, you crushed it at the 2024 Stockholm HYROX event! Finishing 57th overall and 18th in your age group puts you in the top 16% and 23% respectively, which is nothing to scoff at. You showed solid strength in certain areas, particularly with the Ski Erg and your Sled Push, where you absolutely crushed the averages. However, your total running time of 42:53 indicates a bit of room for improvement, as it was 1:36 slower than average.

Your pacing strategy seemed a bit uneven; starting strong in Running 1 but then trailing off in the latter segments, which suggests you might have gone out too fast or didn’t manage your energy effectively during the race. It looks like your profile leans more towards strength than running, so let’s harness that strength while also building your running endurance. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” - Rocky Balboa. 💪

Segments to Improve:

Now, let's break down those segments where you can turn weaknesses into strengths:

• Running 5 (00:05:47): This was one of your slowest segments. The fatigue from previous exercises definitely impacts your running speed. Focus on:
  • Interval Training: Incorporate high-intensity interval training (HIIT) sessions where you alternate between sprinting and jogging. For example, sprint for 30 seconds and then jog for 90 seconds, repeating this for 20-30 minutes.
  • Brick Workouts: Combine a strength workout followed immediately by a run. This mimics the fatigue you’ll feel during the race and helps your body adapt.
• Wall Balls (00:04:20): This was slower than average, and we can definitely boost your efficiency here:
  • Form Corrections: Focus on your squat depth and ball release. Use a lighter ball to perfect your motion before progressing to heavier weights.
  • Endurance Sets: Perform sets of 10-15 reps for time, aiming to keep a steady rhythm without breaking form. This will build muscle endurance and keep your heart rate up.
• Sandbag Lunges (00:04:24): Your time indicates a need for more power and speed:
  • Speed Drills: Practice walking lunges with a time focus. Set a timer for 1 minute and see how many lunges you can complete while maintaining good form.
  • Weighted Lunges: Use a heavier sandbag to build strength, but focus on explosive movements. This will help you transition faster in the race.
• Burpees Broad Jump (00:05:04): A small area of improvement, but let’s make it count:
  • Efficiency Work: Break down the movement. Focus on transitioning quickly from the burpee to the jump. Practice this repeatedly to cut down on transition time.
  • Plyometric Training: Incorporate box jumps and explosive push-ups to increase your power output.

Race Strategies:

Now that we’ve identified the areas to work on, let’s talk strategy for race day:

• Pacing: Start your race at a controlled pace, especially after the first run. Try to maintain a consistent speed instead of sprinting out of the gate. Remember, it’s a marathon, not a sprint! 🏃‍♀️
• Transition Efficiency: Focus on minimizing time spent in the Roxzone. Set a goal to reduce transition time by practicing quick changes between exercises. Think of it as a pit stop in a race; you want to be in and out as fast as possible!
• Mindset: Use mental cues during tough segments. Focus on “just one more rep” or “just one more lap” to push through those moments when fatigue sets in. As David Goggins says, “The only way to get better is to push through the pain.” 💥

Conclusion:

Lucia, you’ve got the heart and the strength to take your Hyrox game to the next level. Embrace the grind, and remember that every workout is a step towards your goals. “Success isn’t owned; it’s leased. And rent is due every day.” Keep pushing, and let’s turn those segments into your strong suits! You’re capable of amazing things, so let’s get you there! Together, we’ll transform you into an unstoppable force on that Hyrox floor. 💪

Stay strong, and let’s crush it!

— The Rox-Coach