Elsa Moita, Sara Cardoso Hyrox Result

Overall Performance:

Elsa and Sara, you both crushed it at the 2024 Madrid Hyrox! Finishing 125th overall and in the top 25% of nearly 500 athletes is no small feat. Your overall time of 01:20:02 shows that you have a solid foundation to build on. However, we spotted a few areas where you can elevate your game even higher.

Your total running time of 46:44 indicates that you might have a bit more of a strength-focused profile, as it’s slower than average by 28 seconds. This means there’s room to improve your running endurance while also doubling down on your strength training. Let's break down your pacing: you started off a bit slower than the average with your first running segment (5:59). This could mean you held back too much, which isn’t a bad strategy, but we want to ensure you’re pushing your limits from the get-go. Your final running segment (5:08) shows that you have the speed—let's harness that! 💪

Segments to Improve:

• Running 2 (7:17) - This was your slowest segment, coming in 1:44 slower than average. It seems like you may have hit a wall or slowed down too much after the Ski Erg. To tackle this, work on your endurance through longer runs at a steady pace, focusing on maintaining your form even when fatigue kicks in. Consider adding interval training sessions where you do 400m sprints followed by a short rest to simulate race fatigue.
• Sled Pull (4:12) - A slow segment that's also crucial for overall strength. Focus on building your pulling technique and strength. Practice sled pulls with varied weights, and incorporate resistance bands to mimic the pulling motion. Remember to engage your core and maintain proper posture—don’t let your hips drop! 💥
• Wall Balls (3:38) - This was a mixed bag, coming in slower than average. Refine your technique by ensuring your squat is deep enough and that you’re using your legs as much as your arms to throw the ball. Add wall ball drills to your routine, aiming for higher reps with lighter weights to build endurance. Consider a 2-for-1 approach: every time you miss the target, do 5 burpees—talk about motivation!

Race Strategies:

During the race, pacing is everything. Start strong, but not so fast that you burn out. Use your first running segment to gauge your energy, then ramp it up a notch for the last two running segments where you're clearly capable of hitting faster times. In your transitions, focus on quick changes—practice the "Roxzone" by minimizing downtime between exercises. Visualize your next move as you finish the current one; keep that momentum flowing! 🏆

Also, consider strategizing your hydration and nutrition. A quick sip of water or an energy gel in the transitions could help keep your energy levels high throughout the race. Remember, every second counts, and those transition times can be the difference between a personal best and just another race!

Conclusion:

Elsa and Sara, you have the heart of champions! With a little focus on your running endurance, sled technique, and wall ball efficiency, you’ll be right up there, chasing down the competition like a cheetah on a caffeine buzz! Remember, as David Goggins says, “You are not going to like all the things you need to do to get where you want to be.” But trust me, the grind is worth it! Keep pushing, keep fighting, and let's get after those improvements together. You’ve got this! 💪💥

Stay motivated, train hard, and remember: the only bad workout is the one you didn’t do. Let’s turn those weaknesses into strengths and crush the next Hyrox! You’re not just athletes; you’re warriors. Go get it!

— The Rox-Coach