Fernandez García Malo De Molin Miguel Hyrox Result

Overall Performance

Miguel Fernandez García Malo De Molin has exhibited a commendable performance in the 2024 Madrid HYROX Pro event. He managed to rank amongst the top 59% of 252 athletes and secured the 26th position in his age group (25-29). His overall time was 01:37:04. However, there's a considerable scope to improve his 'Total running time' which was 01:16 slower than the average. Despite this, his best running lap was an impressive 00:04:09.

In terms of pacing, Miguel started the race a bit slower than average but picked up pace remarkably in the subsequent running segments. This indicates that he might have a hybrid profile, being able to maintain a steady pace after an initially slow start. His strength is evident in segments like Ski Erg and Burpees Broad Jump where he surpassed the average time by a significant margin.

Segments to Improve

• Sled Pull: This segment was significantly slower than average, indicating a need to improve strength and endurance for pulling exercises. Incorporating exercises like deadlifts, rope pull and rowing into the training routine could potentially enhance performance in this area. Also, practicing with a weighted sled similar to the one used in competition can aid in faster adaptation and better performance.
• Total Running Time: To improve his overall running time, Miguel should incorporate speed training routines into his workout. Interval running, hill sprints, or Fartlek training can help improve his speed and endurance. Also, long-distance running at least once a week can help build stamina.
• Sled Push: Similar to the Sled Pull, the Sled Push segment requires a high level of strength and endurance. Regular strength training, especially focusing on lower body exercises like squats, lunges, and leg press can help improve performance in this area.
• Sandbag Lunges: This segment can be improved by focusing on lunging exercises and leg strength. Weighted lunges, step-ups, and Bulgarian split squats can be very beneficial for improving lunge power and stability.
• Roxzone: The Roxzone time indicates transition and rest periods. To improve on this, Miguel should work on his overall fitness and transition speed. Incorporating high-intensity interval training (HIIT) can help with fitness while practice transitions can improve speed in this segment.
• Farmers Carry: To improve on the Farmers Carry, Miguel could focus on grip strength and overall body stability. Exercises like wrist curls, pinch grip lifts, and dead hangs can improve grip strength, while planks and yoga can enhance core stability.

Race Strategies

Miguel should consider starting the race at a slightly faster pace to make up for the time lost in the initial segments. It's also crucial for him to maintain a consistent speed throughout the race to avoid fatigue in later segments. He should focus on proper form and technique during strength segments to avoid injuries and conserve energy. Finally, he should practice efficient transitions to minimize rest time and improve the overall race time.