Quevedo Carlos Hyrox Result

Overall Performance:

Carlos, first off, let me give you a high five for finishing 5th in your age group and placing 119th overall out of nearly 2900 athletes! That’s no small feat, and you’re clearly running with the big dogs. Your total race time of 01:16:16 is impressive, especially considering your total running time of 00:36:54, which is actually 1:43 faster than the average. Looks like you’ve got some speed in those legs! 🏃‍♂️💨

Now, let’s chat pacing. Your first running segment was a bit slower than average, but you picked up the pace nicely afterwards, which shows you might have started a little too conservatively. This can often happen when you’re trying to manage energy across multiple zones. Overall, your profile leans more towards the running side, so we’ll want to keep that speed while also bolstering up your strength segments. You’re striking a solid balance, but let’s see how we can turn that balance into an advantage!

Segments to Improve:

• Sandbag Lunges (00:05:21) - This was a tough one for you, coming in 93rd percentile. Let’s work on your lunging form. Try incorporating weighted lunges into your routine, focusing on keeping your chest up and sinking into the lunge to maintain balance and strength. Start with lighter weights and gradually increase. You can also try walking lunges to build endurance.
• Sled Push (00:03:25) - Coming in at 91st percentile shows there’s definitely room to grow. For sled pushes, you’ll want to focus on explosive power. Try doing heavy sled pushes for short distances, followed by periods of rest. This will build strength and speed. Also, practice driving through your legs and keeping your body low for better leverage.
• Burpees Broad Jump (00:04:53) - With a 75th percentile ranking, you’re not far off, but we can kick it up a notch. Try to segment the movement into two parts: work on your burpee speed separately, and then practice broad jumps for distance. Combining both in a circuit can also help; for instance, do 5 burpees followed by 5 broad jumps and repeat.
• Roxzone (00:05:36) - This segment indicates you might need to sharpen your transition time. Quick transitions can save those precious seconds! Practice transitioning between exercises in your training sessions. Set a timer and see how quickly you can move from one exercise to the next without losing focus. It’s like a game of speed chess—every second counts!
• Sled Pull (00:04:34) - Ranked at 67th percentile, it’s another opportunity. Incorporate resistance band work to simulate the pulling motion, focusing on your upper and lower body strength. You could also try kettlebell swings to build explosive power in your legs and back.
• Ski Erg (00:04:43) - With a ranking of 97th percentile, this could use some polishing. Focus on your technique here. Try to engage your core and pull evenly with both arms. Incorporate some high-intensity interval training (HIIT) sessions on the Ski Erg to improve endurance and speed.

Race Strategies:

When you step up to the starting line, remember to pace yourself wisely. You’ve got the speed—just don’t let it out too quickly. Try to stick to a strategy of negative splits, where you run the second half faster than the first. This will help you conserve energy for those strength segments that may slow you down. Also, visualize each transition; it’s like a dance. The smoother your moves, the less time you spend on the sidelines!

And hey, during the race, keep your head up! When you feel fatigued, remember what you’re capable of. As they say, “The body achieves what the mind believes.” 💪

Conclusion:

Carlos, you’ve shown you have the heart of a lion and the speed of a cheetah! 🦁🏃‍♂️ Now it’s time to work on those segments that need a little polish. Consistency is key, so incorporate these drills regularly and watch as your performance skyrockets. Remember, every rep, every set, every second counts! Keep pushing, keep striving, and let’s turn those weaknesses into strengths. You've got this, and I'm right here cheering you on as your Rox-Coach! 💥