Hidalgo Luis Hyrox Result

Overall Performance

Luis Hidalgo performed well in the 2023 London Hyrox race, finishing with an overall rank of 190 out of 437 athletes, placing him in the top 43% of all participants. In his age group (35-39), he ranked 50th out of 109 athletes, placing him in the top 45%. His overall time was 01:25:52, with a total running time of 00:38:00, which was 03:28 faster than the average.

Luis had a strong running performance, with a total running time of 00:38:00, which was 03:28 faster than the average. This indicates that he has a good running profile and should continue to focus on improving his running abilities to further enhance his performance.

Segments to Improve

1. Sled Pull: Luis lost significant time in the Sled Pull segment, taking 00:11:21, which was 06:04 slower than the average. To improve in this segment, he should focus on building strength and endurance in his pulling muscles, particularly his back and arms. Specific exercises to incorporate into his training routine include heavy sled pulls, seated rows, and lat pulldowns. Additionally, he should work on maintaining proper form and technique during the sled pull to optimize efficiency.

2. Sandbag Lunges: In the Sandbag Lunges segment, Luis took 00:06:06, which was 01:01 slower than the average. To improve in this segment, he should focus on building leg strength and stability. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help strengthen his leg muscles and improve his lunging performance. Additionally, incorporating balance and stability exercises, such as single-leg stands or Bosu ball exercises, can help him maintain proper form and stability during the lunges.

3. Wall Balls: Luis took 00:06:57 in the Wall Balls segment, which was 00:22 slower than the average. To improve in this segment, he should focus on building upper body and core strength. Exercises such as medicine ball slams, kettlebell swings, and overhead presses can help strengthen his shoulders, arms, and core muscles, which are crucial for wall ball performance. It is also important for Luis to practice proper form and technique, ensuring that he fully extends his arms and generates power from his legs during each wall ball throw.

4. Sled Push: Luis lost time in the Sled Push segment, taking 00:03:35, which was 00:21 slower than the average. To improve in this segment, he should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises and minimizing rest time can help him improve his overall race performance.

Strategies

To optimize his race performance, Luis should consider the following strategies:

1. Pacing: It is important for Luis to maintain a consistent pace throughout the race. Going out too fast in the beginning can lead to fatigue and hinder performance in later segments. He should aim to find a sustainable pace that allows him to maintain energy and performance throughout the entire race.

2. Transitions: Efficient transitions between segments can significantly impact overall race time. Luis should practice quick and smooth transitions during training, ensuring that he is familiar with the equipment and knows the most efficient way to move from one segment to another.

3. Mental Preparation: Mental strength plays a crucial role in endurance races. Luis should practice mental preparation techniques such as visualization and positive self-talk to stay focused and motivated during the race. Setting specific goals for each segment can also help him stay motivated and maintain a competitive mindset.

4. Training Balance: While Luis has a strong running profile, it is important for him to maintain a balance between running and strength training. Incorporating strength training exercises specific to Hyrox segments into his training routine will help him improve his performance in those areas.

Overall, Luis Hidalgo had a solid performance in the 2023 London Hyrox race. By focusing on improving specific segments, implementing effective race strategies, and maintaining a balanced training routine, he can further enhance his performance and achieve even better results in future races.