Gil Hidalgo Alejandro Hyrox Result

Overall Performance

- Alejandro Gil Hidalgo had a solid performance in the HYROX race in Madrid, finishing in the top 65% of all athletes and top 73% in his age group. His overall time of 01:42:51 was respectable, and he demonstrated strength in the running segments, particularly in Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, and Running 8, where he was consistently faster than the average. His overall running time of 00:47:46 was also 00:47 faster than the average, indicating a strong running profile.

Segments to Improve

1. Sled Pull: Alejandro struggled in the Sled Pull segment, taking 00:54 longer than the average. To improve in this area, he should focus on strengthening his upper body and grip strength. Exercises such as pull-ups, rows, and farmer's walks can help improve his pulling power. He should also practice proper technique and body positioning during the sled pull to maximize efficiency and minimize time lost.

2. Rowing: Alejandro's rowing time was 00:47 slower than the average. To improve in this segment, he should work on his rowing technique and power output. Incorporating rowing intervals into his training routine, focusing on maintaining a strong and efficient rowing stroke, will help him improve his rowing performance. He should also work on strengthening his back and core muscles to generate more power during the rowing motion.

3. Farmers Carry: Alejandro's farmers carry time was 00:42 slower than the average. To improve in this segment, he should focus on improving his grip strength and overall strength in his upper body and core. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve his grip strength and overall carrying ability. It is also important for him to maintain proper posture and technique during the farmers carry to minimize time lost.

4. Ski Erg: Alejandro's ski erg time was 00:39 slower than the average. To improve in this segment, he should focus on improving his cardiovascular endurance and upper body strength. Incorporating high-intensity interval training (HIIT) workouts that involve the ski erg into his training routine will help improve his performance in this area. He should also work on maintaining a strong and efficient technique on the ski erg to maximize power output and minimize time lost.

5. Sandbag Lunges: Alejandro's sandbag lunges time was 00:27 slower than the average. To improve in this segment, he should focus on strengthening his leg muscles and improving his balance and stability. Exercises such as lunges, squats, and single-leg exercises can help improve his leg strength and stability. He should also practice proper form and technique during the sandbag lunges to minimize time lost and maximize efficiency.

6. Sled Push: Alejandro's sled push time was 00:18 slower than the average. To improve in this segment, he should focus on improving his lower body strength and explosiveness. Exercises such as squats, deadlifts, and sled pushes can help improve his lower body strength and power. He should also work on maintaining a strong and efficient pushing technique during the sled push to minimize time lost.

Strategies

- To improve overall performance, Alejandro should focus on pacing himself consistently throughout the race. It is important for him to start at a sustainable pace and avoid burning out too early. He should also focus on maintaining proper form and technique during each segment to maximize efficiency and minimize time lost.
- During the race, Alejandro should prioritize transitions between segments and aim to minimize time spent in the roxzone. Improving overall fitness and transition time will help him reduce the time lost during transitions and improve his overall race performance.
- Alejandro should also consider incorporating specific training sessions focused on the worst-performing segments. By dedicating additional time and effort to these areas, he can turn his weaknesses into strengths and improve his overall performance in future races.