Salvador De Freitas Hyrox Result

Overall Performance:

De Freitas Salvador, you put in a solid effort at the 2025 Turin Hyrox event, finishing with an overall time of 01:21:12, ranking you in the top 43% of your age group. That's no small feat! 🚀 Your performance showcased some strengths in certain segments while also highlighting a few areas ripe for improvement.

Your pacing strategy seemed to have a few hiccups. For instance, your first running segment was notably slower than average, indicating that you may have started a bit too conservatively. Remember, the race is a symphony, not a solo; you need to find the right tempo! Your overall running time was 00:41:17, which was 00:43 slower than average, suggesting that while you have runners' endurance, you need to work on your speed and efficiency.

Given that your best running lap was a strong 00:04:40, this indicates a potential runner profile. However, there's room to enhance your strength in the lifting segments to help balance your overall performance. We want you to be the complete package—like a Swiss Army knife but way cooler! 🔪💪

Segments to Improve:

• Sandbag Lunges (00:05:27): This segment was 00:39 slower than average, indicating a significant area for improvement. To get better, focus on:
• Drills: Incorporate weighted lunges into your weekly routine. Start with bodyweight, then progress to adding a sandbag to your back. Aim for 3 sets of 10-15 lunges per leg.
• Form Correction: Ensure your knees stay behind your toes and your chest stays up. This will help you maintain balance and engage the right muscles.
• Compromised Running: After lunges, run short intervals (200m) at a moderate pace to simulate race conditions. This will help condition your legs for the fatigue you'll experience during the race.
• Burpees Broad Jump (00:05:15): This segment was 00:18 slower than average, and it's critical to maximize explosive power here. To improve:
• Drills: Add plyometric workouts like box jumps and explosive burpees into your routine. Aim for 3 sets of 8-10 reps.
• Technique Focus: Work on your burpee form to ensure a smooth transition from the jump into the squat position. The quicker you can transition, the faster you’ll finish this segment!
• Compromised Running: After this exercise, practice tempo runs for 400m to push your limits while fatigued, mimicking race conditions.
• Total Roxzone (00:07:58): A slower transition time suggests that you may have spent too long resting. To improve:
• Drills: Incorporate high-intensity interval training (HIIT) sessions. Use a timer to practice quick transitions between exercises to reduce your roxzone time.
• Mindset: Develop a race-day checklist to keep your transitions quick and efficient. Visualize your transitions as part of the workout instead of rest periods.

Race Strategies:

• Pacing: Start strong but controlled. Aim to increase your pace after the first run, using it to build momentum for the rest of the race.
• Segment Management: Break the race into manageable parts. Focus on one segment at a time, with a mental checkpoint after each to keep your motivation high.
• Nutrition: Ensure you're properly fueled before the race. Consider a light carb-heavy meal or snack an hour before start time to provide energy.
• Visualization: Spend time visualizing the race before it begins. Imagine yourself executing each segment well, especially the challenging parts where you want to improve.

Conclusion:

De Freitas, you've got the heart and the potential to really crush it in the next Hyrox! Remember, each challenge is just another opportunity to grow stronger. As David Goggins would say, "You are not the product of your circumstances. You are the product of your decisions." Keep pushing your limits, and let’s turn those weaknesses into your new strengths! 💥

Now, go tackle those workouts with the ferocity of a lion hunting for its dinner! 🦁 And remember, every drop of sweat is just another step closer to your goals. You got this!

Keep grinding, and see you in the next race! - The Rox-Coach