Román Julen Hyrox Result

Overall Performance:

Julen Román's performance in the 2024 Bilbao HYROX race places him in the top 66% of all participants and top 67% within his age group, indicating a competitive but improvable standing. His overall time was 01:29:31, with a total running time of 00:45:57, slightly slower than the average. This suggests that while Julen has a balanced profile between running and strength exercises, there's noticeable room for improvement, especially in his running segments towards the latter part of the race and in several strength exercises. Julen started the race with promising pacing, performing above average in the initial running segments but progressively lost time in subsequent runs, hinting at potential issues with endurance or pacing strategy.

Segments to Improve:

• Running Total & Roxzone: Julen's overall running time and Roxzone transitions indicate a need for enhanced endurance and quicker transitions. Incorporating interval training with varied intensities, such as 400m repeats at a faster pace than his current average 1km pace, can improve cardiovascular capacity and running economy. For transition improvements, practicing quick switches between running and strength exercises in training will help reduce Roxzone time. Drills focusing on dynamic stretches and plyometrics immediately before and after runs can also boost agility for faster transitions.
• Farmers Carry & Sled Push: These segments showed significant room for improvement. For the Farmers Carry, grip strength and core stability are crucial. Exercises like dead hangs, farmer's walks with incremental weight, and wrist curls can enhance grip strength. For core stability, planks and oblique exercises will be beneficial. The Sled Push can be improved with strength training focusing on the lower body, especially quadriceps and glutes. Weighted squats, leg presses, and sled drags will build the necessary power to improve times in these areas.
• Ski Erg & Rowing: These segments, while not the weakest, still present opportunities for betterment. For the Ski Erg, focusing on technique to ensure efficient use of both upper and lower body in each pull can make a significant difference. Incorporating exercises like lat pull-downs and deadlifts can increase the power behind each stroke. For Rowing, improving cardiovascular endurance and practicing a consistent, powerful stroke technique will be key. Interval training on the rowing machine, focusing on maintaining a strong, steady pace, can help build the necessary stamina and technique.

Race Strategies:

• Pacing: Julen needs to develop a more strategic pacing plan to conserve energy for the latter stages of the race. Starting slightly below his average pace and gradually increasing his effort allows for a more consistent performance throughout. Practicing negative splits during training runs can help him get accustomed to this pacing strategy.
• Strength Exercise Prioritization: Given the comparative analysis, focusing on improving strength for specific segments (e.g., Farmers Carry, Sled Push) will yield better overall race times. Allocating more training time to these identified weaknesses will ensure a balanced performance.
• Transition Practice: Implementing simulated race conditions in training, where Julen moves quickly from running to strength exercises, will reduce Roxzone time. This includes setting up a training circuit that mimics the race's structure, focusing on minimizing rest and improving exercise setup time.

By addressing these areas with targeted training and strategic race planning, Julen Román can significantly improve his performance in future HYROX events, aiming for a higher rank both overall and within his age group.