Goi Eliott Hyrox Result

Overall Performance

Eliott Goi delivered an impressive performance at the 2024 Stuttgart Hyrox event, securing an overall rank of 102 out of 1130 athletes, placing him in the top 9% overall and the top 8% in his age group. His total running time was particularly noteworthy, clocking in at 00:33:59, which is 03:10 faster than the average, indicating a strong runner profile. Eliott's pacing strategy reflected commendable control, as he started slightly slower than average but quickly gained momentum, particularly excelling in the second, third, and fourth running segments. This suggests a well-structured race approach with a strong emphasis on running prowess. However, there is room for improvement in his strength-based exercises, where he tended to lose time compared to the average.

Segments to Improve

• Wall Balls (00:06:51 - 97 Percentile Rank)

  This segment was considerably slower than average, losing 01:42 here. To improve, Eliott should focus on enhancing his strength and endurance in wall ball exercises.

  • Exercises: High-rep wall ball shots with lighter weights to improve endurance and form consistency. Gradual progression to heavier weights as form improves.
  • Drills: Incorporate EMOM (Every Minute on the Minute) workouts to simulate race conditions and build stamina.
  • Form Corrections: Focus on keeping the chest high, maintaining a strong squat position, and using the legs to drive the ball upward efficiently.
• Roxzone (00:06:00 - 82 Percentile Rank)

  The Roxzone transition time indicates an opportunity for improvement in overall fitness and transition efficiency.

  • Exercises: Circuit training with minimal rest between exercises to improve transition speed and cardiovascular fitness.
  • Techniques: Practice quick transitions between different types of exercises to reduce downtime.
• Burpees Broad Jump (00:04:54 - 90 Percentile Rank)

  Eliott was 00:53 slower than average in this segment.

  • Exercises: Plyometric training, such as box jumps and broad jumps, to enhance explosive power.
  • Drills: High-intensity interval training (HIIT) sessions focusing on burpees to build endurance and speed.
  • Form Corrections: Work on maintaining a consistent rhythm and minimizing rest between jumps.
• Sandbag Lunges (00:04:11 - 60 Percentile Rank)

  Improvement here can be achieved by focusing on strength and stability in lunges.

  • Exercises: Weighted lunges and Bulgarian split squats to build leg strength and stability.
  • Drills: Incorporate lunges into circuit routines to adapt to compromised running conditions post-lunge exercises.

Race Strategies

• Pacing Strategy: Maintain the established pacing approach, emphasizing a gradual increase in speed. Start conservatively to conserve energy for the latter parts of the race.
• Transition Efficiency: Practice transitions between different exercises to minimize Roxzone time. Focus on reducing rest periods and maintaining momentum.
• Strength-Endurance Balance: Given Eliott's strong running profile, incorporating strength-based training into his routine will help create a more balanced performance. Aim to improve endurance in strength exercises to complement running capabilities.