Saez Castillo Samuel Hyrox Result

Overall Performance

Samuel Saez Castillo has shown an impressive performance in the 2024 Madrid HYROX event. He ranked in the top 12% of 1509 athletes overall and within the top 11% of his age group (25-29). His total running time was 2 minutes and 39 seconds faster than the average, indicating a strong capacity for endurance and speed, solidifying his profile as a runner. However, his Roxzone time was 2 minutes and 58 seconds slower than average, indicating potential areas for improvement in his transitions and overall fitness. His running pace in the beginning was slower than average, but he managed to pick up speed as the race progressed.

Segments to Improve

• Roxzone: Samuel's Roxzone performance was significantly slower than average, indicating a need to work on his transition times and overall fitness. Incorporating high-intensity interval training (HIIT) into his routine could help improve his cardiovascular fitness and speed up his transitions. He can also practice transitioning between exercises and running to improve his efficiency.
• Sled Pull: Samuel was slightly slower than average in the sled pull segment. To improve this performance, he could include more strength training in his routine, focusing on his back, arms, and shoulders. Exercises such as deadlifts, bent-over rows, and pull-ups could be beneficial.
• Farmers Carry: In the farmers carry segment, Samuel was slower than average. To improve his grip strength and overall performance in this segment, he should include exercises like dumbbell holds, barbell holds, and pinch grip exercises in his training routine.
• Sandbag Lunges: Samuel fell behind the average in the sandbag lunges segment. Lunges work on the quadriceps, hamstrings, and glutes. Strength training focused on these areas, along with balance drills, will help improve his performance in this segment. Goblet squats, Bulgarian split squats, and hip thrusts are suggested exercises.
• Ski Erg: For the ski erg segment, Samuel's performance was below average. This segment requires strong coordination between the upper and lower body. Incorporating full-body exercises such as kettlebell swings, clean and presses, and medicine ball slams can improve his performance in this segment.

Race Strategies

To maximize his performance, Samuel should consider the following strategies:

• Consistent Pacing: Samuel started slower than average but gradually increased his pace. He should aim to maintain a more consistent pace throughout the race to conserve energy and improve his overall time.
• Transition Training: Samuel should work on improving his transitions between exercises. Practicing transitions during training can make them more efficient during the race.
• Strength Training: Although Samuel has a strong runner's profile, he should not neglect strength training. Incorporating more strength exercises into his routine will improve his performance in segments like the sled pull and sandbag lunges.
• Recovery: Good recovery practices are essential for maintaining performance throughout the race. Samuel should ensure he is adequately hydrating and fueling during the race, and incorporating active recovery periods during his training.