Hugo Soares Hyrox Result

Overall Performance:

Hugo, first off, congratulations on your performance at the 2025 Toulouse Hyrox! Finishing in the top 33% overall and the top 30% in your age group is no small feat. Your overall time of 01:16:29 shows that you’ve put in the work, and it’s clear you have a knack for running, with a total running time that’s 02:29 faster than average. That’s like outrunning your own excuses! 🏃‍♂️💨

However, we need to talk about pacing. Your first running segment came in at 00:04:59, which was 00:43 slower than average. It seems you started a bit too slow, but then you flipped the switch in Running 2, clocking 00:04:02—now that’s the spirit! Overall, your performance indicates that you have a strong runner profile, but you need to enhance your strength components to balance out your Hyrox game. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”

Segments to Improve:

• Wall Balls: At 00:09:57, this segment was a significant slowdown for you, ranking in the 90th percentile. To tackle this, you need to focus on form and endurance. Consider incorporating high-rep wall ball workouts into your training, aiming for sets of 20-30 reps. Pay attention to your squat depth and the height of your throws to maximize efficiency. Practice with a lighter ball if needed, and gradually increase the weight.
• Ski Erg: Your time of 00:04:19 ranks in the 33rd percentile. To improve, work on your technique. Focus on using your legs more and engaging your core. Implement interval training on the Ski Erg, alternating between high-intensity sprints and active recovery. For example, try 30 seconds on, 30 seconds off for 10 rounds. It’ll be a killer workout, but it’ll pay off!
• Rowing: Clocking in at 00:04:48, you were just average here. Work on your rowing technique and aim for consistency. Try longer steady-state rows combined with short, intense intervals. A good routine could be 5 minutes at a moderate pace followed by 1 minute at full effort, repeated for 3-4 cycles.

For all these segments, focusing on your transitions is vital. Your Roxzone time of 00:04:53 is 00:52 faster than average, which shows you’re moving efficiently between exercises. However, let's shave that down even more. Incorporate transition drills into your workouts, simulating the race environment to practice seamless shifts from one exercise to the next. This will help you avoid any unnecessary time loss.

Race Strategies:

• Pacing: Start with a slightly quicker pace on your first run. You don’t want to burn out, but hitting a comfortable yet challenging pace early will keep you in the game. Think of it like warming up with a hot cup of coffee—get that caffeine flowing before the heavy lifting begins!
• Nutrition: Make sure you're fueling right before the race. Carbs are your friend, but don’t go overboard! A light meal a few hours before can provide the energy you need without weighing you down. Trust me, you don't want that burrito fighting back when you hit the sled push!
• Mindset: Keep your focus sharp. Use mantras or motivational quotes to keep you going when things get tough. “You’re not here to be average; you’re here to be awesome.” This mentality can be your secret weapon in the race.

Conclusion:

Hugo, your performance is a testament to your dedication and hard work. With some tweaks, especially on the Wall Balls and Ski Erg, you can turn those weaknesses into strengths. Remember, every time you hit the gym, you’re one step closer to your potential. "The only way to achieve the impossible is to believe it is possible." Keep grinding, and let’s aim for that next level in your Hyrox journey!

Stay committed, stay strong, and let’s crush those workouts! You’ve got this! 💪💥

Your coach,

The Rox-Coach