Eduardo Oliveira, Vitor Pinheiro Hyrox Result

Overall Performance:

Eduardo and Vitor, you both put in an impressive effort at the 2023 Madrid Hyrox event, finishing in the top 96% overall and the top 97% in your age group! 🎉 Your overall time of 01:42:09 shows that you’ve got what it takes to compete at a high level. Starting strong with a best running lap of 00:04:58, you clearly have speed in your legs. But let’s talk about that total running time of 01:07:19, which is 07:54 slower than the average. This indicates that while you can sprint, your endurance needs some serious attention. Think of it this way: you guys are like pizza—great toppings (strength), but we need to work on the crust (endurance)! 🍕

In terms of pacing, it looks like you both started off strong but then hit some bumps along the way. The later running segments saw a significant slowdown, particularly in Running 2 through Running 8. This suggests that the intensity might have been too high early on, leading to fatigue. You’ve got more of a hybrid profile, but leaning towards strength. This means we need to balance out your overall running endurance to maximize your performance.

Segments to Improve:

Let’s break down the segments where we can turn weaknesses into strengths:

• Running 2 (00:08:39, 99 Percentile Rank): This segment saw you almost two minutes slower than average. To improve, focus on your aerobic base. Implement long runs at a conversational pace (60-70% of max HR) for at least 30-60 minutes. Consider adding intervals of 400m at your 5K pace followed by 400m of walking or jogging.
• Running 3 (00:08:49, 99 Percentile Rank): Similar to Running 2, but here you need to incorporate tempo runs. Do a weekly tempo session where you run for 20-30 minutes at a challenging but sustainable pace. This will help with maintaining speed over longer distances.
• Running 4 (00:09:04, 99 Percentile Rank): This trend continues with the later running segments. Try hill sprints! These will build power in your legs and improve your overall running efficiency. Start with 6-8 sprints of 30 seconds uphill, followed by a walk back down for recovery.
• Running 5 (00:09:06, 99 Percentile Rank): As fatigue sets in, your form may suffer. Focus on drills that reinforce good running mechanics. Practice high-knees, butt-kicks, and strides to keep your form intact even when you're tired.
• Roxzone (00:07:56, 77 Percentile Rank): While you did better than average here, every second counts! Work on your transitions: practice moving quickly from one exercise to another without losing momentum. Set up mock transitions in your training where you mimic race conditions.

Race Strategies:

Now, let’s talk strategy. Here’s how you can tweak your approach for the next race:

• Pacing Plan: Start strong but dial it back just a notch. Aim to keep the first two running segments under control to save energy for the second half of the race. Remember, it’s a marathon, not a sprint—unless you’re sprinting to the finish line!
• Nutrition: Fuel up properly before the race. Consider a carb-loading strategy in the days leading up to the event and have something light but energizing before you start. A well-fed athlete is a happy athlete!
• Visualization: Take time to visualize each segment of the race. Picture yourself crushing those burpees and breezing through the sled push! This mental preparation can give you an edge.
• Partner Coordination: Since you’re in a doubles category, ensure seamless communication with Vitor. A little encouragement goes a long way. Remember, teamwork makes the dream work! And if one of you is slowing down, just remind them that the finish line is waiting with open arms.

Conclusion:

Eduardo and Vitor, you both did an exceptional job at Madrid! Your performance shows you’re on the right track, but there’s always room to grow. As David Goggins would say, “You are not your body. You are not your mind. You are something more.” Embrace the grind, work on those endurance segments, and come back even stronger. Remember, improvement is a journey, not a destination. Every step, every rep, and every drop of sweat counts! 💪💥

Keep pushing your limits and keep each other motivated. You’ve got this, and I’m here to help you every step of the way. See you at the next race! 🏆

— The Rox-Coach