Magalhães Augusto Hyrox Result

Overall Performance:

Augusto, first off, let’s give you a round of applause for pushing through the 2024 Stockholm Hyrox! Finishing in the top 86% overall and 93% in your age group is no small feat. Your overall time of 01:36:06 shows that you’ve got the heart and determination to compete at a high level. However, it’s clear that there are areas where you can sharpen your skills.

Your total running time of 00:44:49 is right at the average, indicating that you have a solid running base. But let’s be real: if you want to be in the top ranks, you’ll need to find that sweet spot between strength and speed. Your pacing in the first running segment was a bit on the slower side (00:05:05), which could suggest you were either conserving energy or maybe just enjoying the scenery a bit too much. Remember the wise words of David Goggins: “You are stopping you, you are giving up instead of getting hard.” So let’s get hard and focus on turning those segments into your strengths! 💪

Segments to Improve:

Now, let’s break down the specific segments where you can improve:

• Sled Pull (00:08:12): This was one of your slower segments, and it’s critical for your overall strength in Hyrox. To improve here, incorporate more pulling movements into your routine. Try the following:
  • Weighted Sled Drags: Focus on driving through your heels and keeping your core tight.
  • Resistance Band Pulls: Attach a band to a solid anchor and practice pulling against resistance.
  • Single-Arm Rows: These will help with unilateral strength and stability, crucial for the sled pull.
• Rowing (00:05:11): A 21-second gap from the average shows you have room to grow. Rowing technique is key here. Focus on:
  • Interval Rowing: Incorporate 30 seconds of all-out effort followed by 30 seconds of light rowing, repeating for 15-20 minutes.
  • Technique Drills: Focus on the catch and drive positions, ensuring you’re engaging your legs before pulling with your arms.
• Roxzone (00:10:07): Your transition time was significantly slower than average, which indicates you may need to work on your overall fitness and transition strategy. To improve:
  • Transition Drills: Set up a circuit that mimics the race transitions and practice moving efficiently from one exercise to another.
  • Conditioning Work: Increase your aerobic capacity with long runs or high-intensity interval training (HIIT).

Each of these segments is an opportunity to level up your game. Remember, the goal is to turn weaknesses into strengths. You’ve got the foundation; now let’s build on it!

Race Strategies:

During your next race, consider these strategies to maximize your performance:

• Pacing Strategy: Start with a slightly quicker pace in the first segment. You don’t want to go all-out, but finding a rhythm early can help set the tone for the rest of the race.
• Mind Your Transitions: Practice quick transitions in training. Think of them as a mini-race within the race. If you can reduce your roxzone times by even a few seconds, it will accumulate significantly over the course of the event.
• Hydration and Nutrition: Fuel your body strategically. A well-timed energy gel or electrolyte drink in the right segments can keep you running strong.

Conclusion:

Augusto, you’ve got the tenacity and talent to be a formidable competitor in Hyrox. Remember, it’s about progress, not perfection. As Jocko Willink says, “Discipline equals freedom.” The discipline you put into your training will free you during the race. Keep pushing your limits, keep refining your skills, and never lose that fire. You’ve got this! 💥🏆

Look at it this way: every setback is just a setup for a comeback. The next time you step onto that Hyrox floor, you’ll be ready to crush it. Keep grinding, and let’s get you to the top! You are the Rox-Coach, and I’m here to help you unleash your full potential!