Mendoza Olivares Pepe Hyrox Result

Overall Performance:

Pepe Mendoza Olivares' performance in the 2024 Mexico City HYROX race places him in the top 91% overall and top 90% in his age group, indicating a competitive effort but with room for improvement. His total running time was slightly slower than average, suggesting a more strength-focused profile, yet he showed significant strength in exercises like burpees broad jump, sandbag lunges, and wall balls, where he outperformed the majority of competitors. Pepe started the race stronger than average in the first running segment but showed a decrease in performance in the middle running segments before a slight improvement in the later stages. This pacing strategy indicates a potential misjudgment of his initial pace, leading to early fatigue.

Segments to Improve:

• Total Running Time: Pepe's overall running time is slower than average, highlighting a need for enhanced endurance and speed. Focused interval training, incorporating both short sprints and long-distance runs, can improve both anaerobic and aerobic capacity. Specifically, 400m repeats at a pace faster than his current average lap time, with equal rest periods, will help build speed. Long, slow runs, increasing by 10% weekly, will enhance endurance.
• Roxzone: The significantly slower Roxzone time suggests Pepe could benefit from improved transition efficiency and overall fitness. Circuit training that simulates race conditions, including quick transitions between strength and cardio exercises, could be beneficial. Practicing specific transitions between exercises can also reduce hesitation and improve muscle memory for smoother switches during the race.
• Sled Pull and Push: These are areas where Pepe lost considerable time. For the sled push, drills focusing on leg strength, such as weighted squats and leg presses, will be crucial. Incorporating plyometric exercises like box jumps can also improve explosive power. For the sled pull, exercises that strengthen the back, shoulders, and arms, such as deadlifts, rows, and lat pulldowns, will be beneficial. Additionally, practicing the actual sled pull and push with varying weights can help adapt his technique to maintain efficiency even under fatigue.
• Rowing: To improve rowing speed, focusing on technique is key. Pepe should work on his leg drive and ensuring a strong, smooth pull. Interval training on the rowing machine, alternating between high-intensity sprints and moderate-paced recovery, can improve both his power and endurance. Emphasizing the catch and finish positions during practice will ensure he's maximizing each stroke's effectiveness.

Race Strategies:

• Start Conservatively: Pepe's early fast pace likely contributed to his slower middle segments. Starting more conservatively will help conserve energy for consistent performance throughout the race, preventing early fatigue.
• Focus on Technique During Strength Segments: Especially in the sled pull and push, focusing on maintaining proper form will help conserve energy and improve efficiency. Practicing these movements in training will help ensure Pepe's form remains solid even under fatigue.
• Transition Practice: Reducing time in the Roxzone involves not only physical readiness but also mental preparation. Practicing the order of events and transitions between them can reduce downtime during the actual race.
• Endurance Training Focus: Given Pepe's slower total running time, a greater emphasis on endurance training will be beneficial. Incorporating more long-distance runs into his weekly training, with a focus on gradually increasing the distance, will help build the necessary stamina for the race.

By addressing these specific areas for improvement and implementing the suggested strategies, Pepe Mendoza Olivares has a strong opportunity to improve his overall performance in future HYROX races. Consistent training, focusing on both strength and endurance, along with strategic race planning, will be key to his success.