Alexandra Mendes, Yaqueline Freitas Hyrox Result

Overall Performance:

Alexandra and Yaqueline, you both brought your A-game to the 2024 Copenhagen Hyrox, finishing in a commendable overall time of 01:20:03. You landed in the top 52% of all competitors and top 53% in your age group, which is nothing to scoff at! 💪 Your total running time was impressive—faster than the average by 02:20, indicating a strong runner profile. However, it looks like the pacing on your first run segment was a bit off—slower than average by 01:22. This suggests that you may have started a bit too conservatively, or perhaps you were saving energy for the strength segments. Remember, in Hyrox, pacing is key—find that sweet spot where you’re pushing hard but not blowing out too soon.

Now, while you’ve clearly got a knack for running, your performance in strength-based exercises, particularly the Sled Push and Sled Pull, could use some serious work. These segments, along with others like the Ski Erg and Farmers Carry, are where we can turn potential weaknesses into strengths. Let's dig into those areas and find ways to enhance your performance!

Segments to Improve:

• Sled Push (00:02:23) - 42 seconds slower than average
• Sled Pull (00:04:21) - 30 seconds slower than average
• Ski Erg (00:05:09) - 35 seconds slower than average
• Farmers Carry (00:02:04) - 20 seconds slower than average
• Sandbag Lunges (00:03:32) - 12 seconds slower than average
• Rowing (00:05:13) - 15 seconds slower than average

Starting with the Sled Push and Pull, these are foundational movements for strength in Hyrox. Here are some drills and techniques to help you improve:

• Heavy Sled Drags: Incorporate heavy sled drags into your training, focusing on maintaining a strong, low position. Work on your foot placement to generate power from your legs. Aim for 5 sets of 20 meters, with a focus on explosive starts.
• Resistance Band Training: Use resistance bands to mimic sled movements. Attach them to a sturdy anchor and practice pushing and pulling for 3-5 sets of 10-15 reps. This will help improve your speed and power output.

For the Ski Erg, focus on form to maximize your efficiency:

• Technique Focus: Ensure you’re using your entire body—legs, core, and arms. Practice with a moderate weight for longer intervals (3 x 3 minutes) to build endurance while keeping your form sharp.
• Interval Training: Incorporate short bursts of maximum effort (30 seconds) followed by rest (30 seconds) for 8 rounds. This will help improve your power output over time.

Next, regarding the Farmers Carry and Sandbag Lunges:

• Farmers Carry Drills: Practice walking with heavy weights for distance. Aim for 4 sets of 40 meters with increasing weight. Focus on maintaining a strong grip and upright posture.
• Sandbag Lunges: Increase your volume. Perform 3 sets of 15 lunges with the sandbag, focusing on form and control. Consider alternating legs to build balance and strength.

Lastly, for the Rowing segment:

• Pacing Practice: Rowing requires a rhythm—focus on steady-state rows for endurance (20 minutes at moderate intensity) and interval training (1 minute hard, 2 minutes easy) to build your anaerobic capacity.

Race Strategies:

• Pacing Strategy: Start strong but controlled in your first run segment. Use a pace calculator to find your optimal speed based on your previous runs. Aim to keep your heart rate in a manageable zone early on.
• Transition Efficiency: Work on your transitions. Identify what takes the most time for you—whether it’s changing equipment or catching your breath. Practice quick transitions in training to save precious seconds during the race.
• Stay Hydrated: Make sure to hydrate before and during the event, especially if you’re in a hotter environment. A well-hydrated athlete is a faster athlete!

Conclusion:

Alexandra and Yaqueline, you have a solid foundation to build on, and with focused training, those strength segments will start to shine just as brightly as your running! Remember, “The only way to grow is to get uncomfortable.” Embrace that discomfort, and keep pushing your limits! 🏆

Keep your spirits high, train smart, and let’s turn those weaknesses into strengths. The next Hyrox is your canvas—paint it with the colors of your hard work and determination! 💥

Stay strong, and remember, “It's not about how hard you hit. It's about how hard you can get hit and keep moving forward.” - Rocky Balboa. Let’s crush it next time! 💪

Yours in performance,

The Rox-Coach