Paque Maqueda Sergio Hyrox Result

Overall Performance

Sergio Paque Maqueda performed well in the HYROX race in Valencia. He achieved an overall rank of 166, which places him in the top 52% of all athletes. In his age group (35-39), he ranked 26th, putting him in the top 45% of competitors. Sergio's overall time was 01:31:57, and his total running time was 00:42:46, which is 01:13 faster than the average.

Sergio's best running lap was impressive, completing it in just 00:04:17. This was 00:20 faster than the average time, indicating his strength as a runner.

Segments to Improve

1. Roxzone: Sergio's time spent in the roxzone was 00:10:54, which is 03:30 slower than the average. To improve in this area, Sergio should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help enhance his fitness level and reduce transition times.

2. Wall Balls: Sergio took 00:07:52 to complete the wall balls segment, which is 00:40 slower than the average. To improve in this area, he should focus on strengthening his upper body and improving his technique for wall balls. Adding exercises such as overhead presses, push-ups, and medicine ball chest passes can help improve his upper body strength and power. Additionally, practicing proper form and technique for wall balls, including maintaining a consistent pace and using the legs to generate power, will contribute to better performance.

3. Running 3: Sergio's time for running segment 3 was 00:06:10, which is 00:24 slower than the average. To improve his running performance, Sergio should focus on endurance and speed training. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running speed and endurance. Additionally, working on proper running form, including maintaining an efficient stride and posture, can contribute to better overall running performance.

4. Rowing: Sergio's time for the rowing segment was 00:05:09, which is 00:15 slower than the average. To improve his rowing performance, Sergio should focus on building his cardiovascular endurance and improving his rowing technique. Incorporating rowing intervals and longer steady-state rows into his training routine can help improve his rowing endurance. Additionally, focusing on proper technique, including a strong leg drive and fluid arm movement, can contribute to better rowing performance.

5. Farmers Carry: Sergio's time for the farmers carry segment was 00:02:38, which is 00:14 slower than the average. To improve in this area, Sergio should focus on improving his grip strength and overall strength endurance. Incorporating exercises such as farmer's carries, deadlifts, and kettlebell swings can help improve grip strength and overall strength for the farmers carry segment. Additionally, practicing proper form and technique, including maintaining a solid grip on the weights and using a stable core, will contribute to better performance.

Strategies

- Pacing: Sergio demonstrated good pacing throughout the race, as evidenced by his consistently faster times compared to the average in most segments. However, he could benefit from maintaining a steady pace in the running segments, particularly in running 3, to prevent slowing down towards the end of the race. Focusing on maintaining a consistent and sustainable pace will help him maintain his speed and energy throughout the entire race.
- Transitions: Sergio should aim to minimize his transition times in the roxzone to improve his overall race performance. Practicing quick transitions during training sessions and focusing on efficient movement and organization of equipment can help reduce time spent in the roxzone.
- Mental Preparation: To optimize his race performance, Sergio should focus on mental preparation techniques such as visualization, positive self-talk, and goal-setting. Developing a pre-race routine that includes mental preparation can help him stay focused and motivated throughout the race.

By addressing the areas of improvement highlighted in this report and implementing the suggested strategies and training techniques, Sergio can enhance his performance in future HYROX races.