Valdez Robles Jesús Martín Hyrox Result

Overall Performance:

Jesús, you put in a commendable effort at the 2024 Madrid Hyrox competition! Finishing in the top 67% overall and top 70% in your age group showcases your dedication and hard work. Your overall time of 01:34:32 is impressive, but as we dig deeper, we can identify areas that will elevate you even further.

One standout from your performance is your total running time of 00:45:27, which is an impressive 01:08 faster than average. This indicates that you have a solid runner profile, which is a great asset! However, your pacing shows room for improvement. You started off a bit slower in Running 1 (00:06:12), which was 01:16 behind average. This may have set a more relaxed tone for your race. While you had some strong middle laps, like Running 2 (00:05:17), you’ll want to focus on optimizing your pacing strategy throughout the race to maximize efficiency. Let's sharpen that running while working on the strength segments to create a more balanced hybrid athlete!

Segments to Improve:

Now, let’s tackle the segments where you have the most potential for improvement:

• Sandbag Lunges - 00:06:41 (00:56 slower than average):

The sandbag lunges are a challenging segment, and the time shows that it’s a sticking point. To improve:

• Technique Drill: Focus on your form. Ensure you are keeping your core tight and your back straight. Practice with lighter weights to perfect your technique before progressing to heavier weights.
• Strength Training: Incorporate weighted lunges into your weekly routine, aiming for 3 sets of 10-12 reps per leg. Also, try adding core stability exercises like planks and bird-dogs to support your lunge strength.
• Dynamic Warm-Ups: Always include dynamic stretches before your workouts to improve mobility and prepare your body for the strain of lunges.
• Sled Push - 00:03:36 (00:25 slower than average):

Time to get that sled moving faster! The sled push is a test of raw strength and technique:

• Technique Focus: Ensure you're maintaining a low stance and pushing through your heels. Practice short, explosive pushes (10-20 meters) to build power.
• Strength Development: Incorporate heavy squats and leg press in your routine. Aim for 4 sets of 5 reps to build the necessary strength.
• Progressive Overload: Gradually increase the weight you push on the sled but maintain proper form. This will build both strength and confidence.
• Sled Pull - 00:05:47 (00:16 slower than average):

Similar to the sled push, the sled pull requires good technique and strength:

• Technique Drill: Focus on keeping your chest up and using your legs to drive back while keeping the sled close to your body.
• Upper Body Strength: Incorporate rows and deadlifts into your training to build the back and leg strength necessary for effective pulls.
• Interval Training: Try doing short sled pulls (20-30 meters) with maximum effort, resting adequately between sets to build explosive strength.

Race Strategies:

There’s no substitute for a solid race strategy! Here are some tailored strategies to implement in future races:

• Pacing: Start off with a consistent pace that matches your abilities. Aim to hit your target times in the first half and allow yourself to push a bit harder in the second half as your body adapts and you find your rhythm.
• Transition Time: Work on reducing that roxzone time (10:38 is a bit slow). Practice transitions between exercises in training to simulate race conditions. Make these as seamless as possible!
• Mindset: As David Goggins says, "You are stopping you, you are giving up instead of getting hard." Keep that mindset throughout your race. Push through any discomfort and keep your eyes on the prize!

Conclusion:

Jesús, you have a great foundation to build on! Your strong running ability is a significant asset in Hyrox, but we need to level up those strength segments to match it. Remember, every time you step on the sled or pick up that sandbag, you’re not just competing; you’re building a stronger version of yourself.

Keep in mind the words of Jocko Willink: "Discipline equals freedom." Your discipline in training will translate to freedom on race day, allowing you to push past your limits and crush your personal bests. You've got this! Now, let’s get to work and transform those weaknesses into strengths. 💪🏆

Stay motivated, and remember: every rep counts! I'm here to support you on this journey. Let’s go, Jesús! The Rox-Coach is in your corner!