Arbelo López Evelio Hyrox Result

Overall Performance

Evelio Arbelo López delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race. Finishing with an overall rank of 23rd out of 150 athletes and 4th in his age group indicates a strong showing, especially given the competitive field. His total running time of 41:58, which is slightly slower than the average, suggests that while he has a solid running base, there is room for improvement in running efficiency and speed endurance. Notably, he exhibited exceptional strength in the Sled Push and Sandbag Lunges, ranking in the top 5 and 7 percentiles respectively, showcasing his proficiency in strength-based exercises. However, his pacing strategy suggests a relatively conservative start, as indicated by a slower Running 1 segment, which might have impacted his overall timing. Evelio displays a hybrid profile but leans slightly more towards strength, suggesting a need for enhanced running training to balance his performance.

Segments to Improve

• Running:

  With a total running time that is 1:11 slower than average, Evelio can benefit from improving his running pace and endurance. Integrating interval training and tempo runs into his routine can enhance speed and stamina. For example, performing 400m repeats at a pace faster than his race pace with short rests in between can simulate race conditions and promote speed development.

• Burpees Broad Jump:

  This segment was notably slower, indicating a need for improved explosive power and endurance. Incorporating plyometric exercises such as box jumps, squat jumps, and burpee variations can help. Additionally, practicing burpees with a focus on form and minimizing rest between reps can increase efficiency.

• Wall Balls:

  The performance here suggests a need for endurance and power. Implementing wall ball drills with varying weights and reps, coupled with exercises like thrusters and medicine ball slams, can enhance muscle endurance and power output.

• Roxzone:

  Transition efficiency can be improved by practicing transitions in training sessions. Drills that simulate race conditions with quick transitions between different exercises can enhance adaptability and reduce time lost in the Roxzone.

• Rowing:

  To improve rowing efficiency, Evelio should focus on technique and power output. Incorporating rowing intervals with a focus on maintaining consistent stroke rate and power can be beneficial. Strengthening the core and back muscles through exercises like deadlifts and bent-over rows can also aid performance.

• Sled Pull:

  Despite being faster than average, further gains can be made by incorporating sled pulls with varied weights and distances to build endurance and pulling strength. Additionally, exercises like bent-over rows and lat pull-downs can complement sled pull training.

Race Strategies

• Pacing: Adopt a more aggressive pace in the initial running segments to avoid losing time early in the race. Balancing energy reserves while maintaining a competitive pace is crucial.
• Transitions: Practice efficient transitions between exercise zones to minimize time spent in the Roxzone. Focus on mental preparation and quick adjustments to the following exercise.
• Energy Management: Develop a fueling and hydration strategy that supports sustained energy levels throughout the race, particularly before high-intensity segments like the Burpees Broad Jump and Wall Balls.