Castellanos Benjamin Hyrox Result

Overall Performance:

Benjamin Castellanos showcased a commendable effort in the 2024 Mexico City HYROX race, finishing in the top 58% of 400 athletes overall and ranking 22nd in his age group (45-49). His total race time was 01:43:55, with a total running time of 00:53:13, indicating a runner profile but slightly slower than the average by 02:03. This suggests a balanced but slightly strength-biased capability, as his running was not as strong compared to his performance in the strength exercises. His pacing appears to have been conservative initially, with a tendency to start slower in the running segments, which may have impacted his overall time negatively. Benjamin demonstrated particular strengths in the sled push, sled pull, and sandbag lunges, performing faster than average, while his running, ski erg, and farmers carry showed significant room for improvement.

Segments to Improve:

• Total Running Time: Benjamin's running time was slower than average, indicating a need to focus on improving cardiovascular endurance and running efficiency. Interval training, such as 400m repeats with equal rest, and tempo runs could enhance his speed and stamina. Incorporating hill workouts will also improve leg strength and running economy. Running drills focusing on form, such as high knees and butt kicks, will help in making his running mechanics more efficient, potentially reducing time spent in each running segment.
• Farmers Carry: To improve the farmers carry, grip strength and core stability exercises are key. Dead hangs for time, farmer's walks with increasing distance, and heavy kettlebell carries can directly enhance grip endurance. Planks, deadlifts, and suitcase carries will strengthen the core, improving overall stability during the carry.
• Wall Balls: For better performance in wall balls, focusing on squat depth and explosive power is essential. High-repetition wall ball workouts with a focus on form and consistency, plyometric exercises like box jumps and squat jumps, and strength training for the lower body and shoulders (such as front squats and push presses) will help decrease time spent on this segment.
• Ski Erg: Improving time on the Ski Erg involves enhancing both technique and upper body endurance. Technique drills that focus on powerful, full-body movements and interval training on the Ski Erg can significantly reduce time. Incorporating pull-ups, lat pull-downs, and rowing exercises can build the necessary upper body strength and endurance.

Race Strategies:

• Start Stronger: Given Benjamin's tendency to start slower, focusing on a slightly more aggressive start could improve his percentile rank in the initial running segments. A thorough dynamic warm-up pre-race can prepare his muscles for a faster onset without risking early fatigue.
• Transitions: With a roxzone time faster than average, Benjamin is already doing well in transitions. However, further reducing transition times through practice and being more strategic about equipment setup and layout can shave off precious seconds.
• Pacing: Developing a race-specific pacing strategy that accounts for his strengths and weaknesses can prevent early burnout and ensure a strong finish. For example, pushing slightly harder on strength segments where he is stronger and maintaining a steady, sustainable pace on running segments could optimize his overall race time.
• Recovery: Implementing active recovery and proper hydration during the race, especially in longer running segments, can help maintain performance throughout the race.

By focusing on these targeted improvements and strategies, Benjamin has the potential to significantly enhance his performance in future HYROX races. Regular assessment of progress, particularly in identified areas of improvement, will be crucial for ongoing development and achieving a higher overall and age group rank.