Nino De Guzman Joshua Hyrox Result

Overall Performance

Joshua Nino De Guzman had a solid performance in the 2023 London Hyrox race, finishing with an overall rank of 565 out of 1930 athletes, placing him in the top 29% of all participants. In his age group (30-34), he ranked 127 out of 380 athletes, placing him in the top 33%. His overall time was 01:24:37, with a total running time of 00:42:50, which was 01:54 slower than the average for his finish time.

In terms of his splits analysis, Joshua's best running lap was 00:04:58. His running segments (running 1, running 2, etc.) were slightly slower than the average, with running 1 being 00:32 slower than average and running 2 being 00:05 slower than average. However, his running 3 segment was 00:12 faster than average, showing some improvement. Joshua's skiing erg and sled pull segments were also slightly slower than average, while his sled push and rowing segments were slower than average.

Segments to Improve

Based on the analysis, the segments where Joshua lost the most time were the Run Total, Burpees Broad Jump, Best Lap, Running 1, Sandbag Lunges, Sled Push, and Rowing.

To improve the Run Total segment, Joshua should focus on improving his overall fitness and transition time. This can be achieved by incorporating interval training and plyometric exercises into his training routine. High-intensity interval training (HIIT) workouts, such as sprints and hill repeats, can help improve his running speed and endurance. Additionally, incorporating exercises that target the muscles used during transitions, such as step-ups and lateral jumps, can help improve his overall transition time.

For the Burpees Broad Jump segment, Joshua should focus on improving his efficiency and explosiveness during the burpee and broad jump movements. He can practice performing burpees with proper form, ensuring that he maintains a strong core and engages his glutes and legs during the jump. Incorporating exercises such as box jumps and plyometric push-ups can also help improve his explosive power and overall performance in this segment.

To improve the Sandbag Lunges segment, Joshua should focus on strengthening his lower body and improving his lunging technique. Incorporating exercises such as weighted lunges, Bulgarian split squats, and step-ups can help improve his lower body strength and stability. Additionally, practicing proper lunge form, ensuring that his knee stays in line with his ankle and his torso remains upright, can help improve his efficiency and speed during the sandbag lunges.

For the Sled Push and Rowing segments, Joshua should focus on improving his upper body and core strength. Incorporating exercises such as push-ups, pull-ups, and planks can help improve his overall upper body strength and stability. Additionally, practicing proper rowing technique, ensuring that he engages his back muscles and maintains a strong core throughout the movement, can help improve his efficiency and speed during the rowing segment.

Strategies

During the race, Joshua should focus on pacing himself properly to avoid burning out too early. Based on his splits analysis, it seems that he may have started too fast in some segments, resulting in slower times towards the end. Implementing a more conservative pacing strategy, such as starting at a slightly slower pace and gradually increasing speed, can help ensure that he maintains a consistent performance throughout the race.

Additionally, Joshua should focus on maintaining proper form and technique during each segment. Practicing the specific movements and transitions, such as burpees, broad jumps, and lunges, in his training sessions can help him perform these movements more efficiently during the race.

Overall, Joshua Nino De Guzman showed great potential in the Hyrox race, with strong performances in some segments and areas for improvement in others. By implementing the suggested training strategies and techniques, he can enhance his overall performance and continue to improve in future races.