Gómez Sáez Marcelino Hyrox Result

Overall Performance:

Marcelino Gómez Sáez demonstrated strong potential in the 2024 Madrid HYROX race, finishing in the top 34% of all athletes and top 35% within his age group. His overall time was commendable at 01:23:30. A key highlight of Marcelino's performance was his exceptional total running time, which was 01:33 faster than the average, indicating a significant runner profile. However, his pacing in the first running segment suggested a slightly slower start than average, which could imply a conservative approach initially. Marcelino's performance suggests a hybrid profile with a notable inclination towards running, yet there is room for improvement in strength-based segments to achieve a more balanced overall performance.

Segments to Improve:

• Wall Balls: Marcelino's time on the Wall Balls was 00:17 slower than average. To enhance performance, Marcelino should focus on improving his squat depth and power. Exercises such as air squats, thrusters, and medicine ball throws can help. Additionally, incorporating plyometric training like box jumps can increase explosive power, crucial for Wall Balls.
• Roxzone: The Roxzone time indicates a need for better transition efficiency and overall fitness. Interval training that mimics the race's structure, combining strength exercises with short runs, can improve transition times. Practicing quick transitions in training, such as moving immediately from one exercise to the next without rest, can also be beneficial.
• Rowing: Marcelino's rowing segment was notably slower. Improving technique through drills focusing on leg drive and maintaining a strong, consistent stroke rate can help. Incorporating interval rowing sessions with varying intensities can also improve endurance and power for this segment.
• Sandbag Lunges: To improve in this area, Marcelino should focus on leg strength and stability. Exercises such as weighted lunges, step-ups, and Bulgarian split squats will build the necessary strength. Stability can be enhanced with single-leg exercises and balance training.
• Sled Push: Marcelino's sled push time can be improved by developing lower body strength and power. Incorporating heavy sled pushes, squats, and deadlifts into his training regime will increase his pushing power. Also, short sprints and agility drills can enhance his acceleration with the sled.

Race Strategies:

• Start Strong: Marcelino should work on a slightly more aggressive start to avoid playing catch-up. By incorporating faster-paced runs at the beginning of his training sessions, he can adapt to starting races more assertively.
• Strength-Endurance Balance: Given Marcelino's runner profile, integrating more strength training, particularly focusing on the identified weak segments, will yield a more balanced performance. Combining strength and endurance sessions in the same workout can mimic race conditions more closely.
• Transitions: Reducing Roxzone time by practicing swift transitions between exercises in training can significantly impact overall race time. This includes setting up training stations in advance and timing transitions during workouts to minimize rest.
• Pacing Strategy: While Marcelino's running is strong, a more evenly distributed effort across the race could prevent late-race fatigue. Interval training that includes both running and strength work will help in managing energy expenditure more efficiently throughout the race.

By focusing on these areas, Marcelino Gómez Sáez can transform identified weaknesses into strengths, leading to a more balanced and competitive performance in future HYROX races.