Velasco Barrios Rodrigo Hyrox Result

Overall Performance

Rodrigo Velasco Barrios demonstrated an impressive performance in the 2024 Ciudad de Mexico HYROX race. His overall rank placed him in the top 62% of all competitors and within the top 71% of his age group. Rodrigo's total running time was 03:12 faster than the average, indicating that he has a strong runner's profile. This was particularly evident as he consistently outperformed the average times in all running segments from Running 2 through to Running 8. Despite starting slower than average in Running 1, Rodrigo managed to quickly pick up the pace, suggesting a well-executed pacing strategy. His strength segments also showed notable prowess, particularly in the Sled Push and Sled Pull, where he was significantly faster than the average.

Segments to Improve

• Sandbag Lunges: This was Rodrigo's weakest segment, with a time slower than the average by over 3 minutes. To improve in this area, Rodrigo should incorporate more lower body strength training, specifically targeting the glutes, quads and hamstrings. Exercises such as weighted lunges, squats, and deadlifts can be very effective. Practicing lunges with a sandbag can also help Rodrigo become more accustomed to the specific demands of this segment.
• Burpees Broad Jump: Rodrigo's performance in this segment was slower than the average by over a minute. High-intensity interval training (HIIT) focusing on burpees can help improve both speed and endurance in this area. Plyometric exercises, like box jumps and broad jumps, can also hone explosive strength and agility needed to excel in this segment.
• Wall Balls: Though only marginally slower than the average, there's room for improvement in Wall Balls. Incorporating more functional training exercises, such as thrusters and kettlebell swings, can enhance coordination and strength. Regular practice with wall balls, focusing on form and rhythm, can also lead to better performance.
• Roxzone: Despite being faster than the average, Rodrigo's Roxzone time can still be improved. Enhancing overall fitness by combining cardio, strength, and flexibility exercises will help reduce transition time. Practicing quick transitions between exercises during training can also help Rodrigo become more efficient.
• Farmers Carry: This segment was slower than the average by 25 seconds. To boost performance, Rodrigo should focus on grip strength exercises and incorporate workouts that target the core and lower back. Deadlifts, shrugs, and grip squeezes can help in this area.
• Ski Erg: Though Rodrigo was just slightly slower than the average, an improvement in this area could boost his overall ranking. Interval training on the Ski Erg, focusing on both speed and endurance, can help Rodrigo improve. Core strengthening exercises and upper body workouts can also aid performance in this segment.

Race Strategies

For future races, Rodrigo should continue to maintain his pacing strategy for the running segments, starting at a steady pace and building speed as the race progresses. This will help conserve energy for the more physically demanding strength segments. For the strength segments, focusing on form and efficiency can save valuable time and energy. It may also be beneficial to simulate race conditions during training, performing strength exercises when fatigued, to prepare for the demands of the race. Lastly, improving transition times by practicing quick changes between exercises can shave off valuable seconds in the Roxzone.