Gadingan Rolando Hyrox Result

Overall Performance:

Rolando Gadingan’s performance in the 2024 Dubai HYROX race places him solidly in the top half of competitors both overall and in his age group, showcasing his commendable dedication and fitness level. His overall time of 01:26:54, with a total running time of 00:44:54, indicates a more strength-focused athlete profile, as his running time is slightly slower than average. This suggests that while Rolando excels in strength exercises, there is room for improvement in his running efficiency and speed. His pacing started stronger than average but seemed to slow down in later running segments, indicating a potential issue with endurance or pacing strategy. The Roxzone time also suggests that transition efficiency could be a targeted area for improvement.

Segments to Improve:

• Total Running Time: As the total running time is slower than average, prioritizing endurance running and speed work is crucial. Incorporate interval training twice a week, focusing on 400m to 800m repeats at a challenging pace, with equal rest periods. Long, slow distance runs should also be added to the weekly routine to build endurance. Drills for improving running economy, such as high knees, butt kicks, and strides, can also be beneficial.
• Roxzone: The slower Roxzone time indicates a need for better overall fitness and faster transitions. Functional circuit training can help improve fitness, focusing on exercises that mimic race conditions such as box jumps, kettlebell swings, and medicine ball slams. Practicing quick transitions between exercises can also reduce Roxzone time, emphasizing swift movements from one exercise to the next without sacrificing form.
• Sled Push: The sled push time suggests room for improvement in lower body strength and power. Incorporating heavy squats, leg presses, and deadlifts into the training routine can build the necessary strength. Additionally, specific sled push drills, focusing on explosive starts and maintaining a consistent speed, can enhance performance in this segment.
• Sandbag Lunges: A slightly slower time in this segment points to the need for improved leg endurance and stability. Bulgarian split squats, lunges with weight variations, and core stability exercises will increase strength and endurance in the legs, while also improving balance.

Race Strategies:

• Start Conservatively: Given the initial faster pacing followed by a slowdown in later segments, adopting a more conservative start could help preserve energy for a stronger finish. Focusing on maintaining a steady pace in the initial running segments can lead to improved overall performance.
• Transition Efficiency: Minimizing time in the Roxzone by practicing quick transitions between exercises during training can significantly impact race times. Setting up mock transition zones in training to simulate race conditions will help build this skill.
• Strength-Running Balance: As a strength-focused athlete, integrating more running into the weekly training routine without compromising strength training is key. Balancing high-intensity interval running with endurance runs and ensuring recovery time between sessions can help improve running performance while maintaining strength.
• Mid-Race Evaluation: Implementing a mid-race check-in strategy, assessing energy levels and pacing, can help adjust efforts in real-time. If feeling strong, increase the pace slightly in weaker segments to make up time, always keeping in mind the goal of finishing strong without overexertion.

By focusing on these targeted areas of improvement and adjusting race strategies accordingly, Rolando Gadingan can enhance his performance in future HYROX races, capitalizing on his strengths while addressing his weaknesses for a more balanced and efficient race experience.