Gordo Hernandez Miguel Angel Hyrox Result

Overall Performance

Miguel Angel Gordo Hernandez had a strong performance in the 2022 Madrid Hyrox race. He finished with an overall rank of 32, placing him in the top 23% of 136 athletes. In his age group (40-44), he achieved a rank of 8, which is in the top 50% of 16 athletes. His overall time was 01:14:00, and his total running time was 00:34:52, which was 01:59 faster than the average time. These results indicate that Miguel had a solid race and performed well in both the running and functional fitness segments.

Segments to Improve

1. Wall Balls: Miguel's time of 00:08:45 for the Wall Balls segment was 03:19 slower than the average time. To improve in this area, Miguel should focus on enhancing his upper body and lower body strength, as well as his endurance. He can incorporate exercises such as weighted squats, overhead presses, and medicine ball slams into his training routine. Additionally, Miguel should work on his form and technique during the wall balls, ensuring he maintains proper depth and accuracy in his throws.

2. Sled Push: Miguel's time of 00:03:27 for the Sled Push segment was 00:37 slower than the average time. To improve in this area, Miguel should concentrate on developing his lower body strength and power. Exercises such as squats, deadlifts, and lunges will help him build the necessary muscle strength. Additionally, Miguel should practice pushing the sled with proper technique, focusing on generating power from his legs and maintaining a strong core.

3. Sandbag Lunges: Miguel's time of 00:04:34 for the Sandbag Lunges segment was 00:22 slower than the average time. To improve in this area, Miguel should work on his lower body strength and stability. Exercises such as weighted lunges, Bulgarian split squats, and glute bridges will help him develop the necessary strength and stability for sandbag lunges. Additionally, Miguel should focus on maintaining proper form and balance during the lunges, ensuring he keeps his chest up and his knees in line with his toes.

4. Farmers Carry: Miguel's time of 00:02:10 for the Farmers Carry segment was 00:14 slower than the average time. To improve in this area, Miguel should focus on grip strength and overall endurance. Exercises such as farmer's carries with progressively heavier weights, kettlebell swings, and forearm exercises (e.g., wrist curls, farmer's walk handles) will help him improve his grip strength. Additionally, Miguel should practice maintaining a strong and stable posture during the carry, ensuring he keeps his shoulders back and engages his core.

Strategies

- Pacing: Miguel should aim for a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing himself, Miguel can maintain a steady performance and reduce the risk of fatigue in later segments.
- Transitions: Miguel should work on improving his transition time in the roxzone. By minimizing the time spent between exercise zones, Miguel can optimize his overall race time. This can be achieved by improving his overall fitness level and practicing efficient transitions during training sessions.
- Strength and Running Balance: Miguel should focus on achieving a balance between strength and running. If his total running time is faster than average, it indicates that he has more of a runner profile. In this case, he should prioritize strength training exercises to improve his performance in segments requiring strength. Conversely, if his total running time is slower than average, he should prioritize running training to enhance his endurance and speed.

By incorporating these strategies and implementing the specific training recommendations provided, Miguel can continue to improve his performance in future Hyrox races and optimize his overall fitness and athleticism.