Camacho Gómez Carlos Hyrox Result

Overall Performance

Carlos Camacho Gómez performed well in the 2023 Madrid Hyrox race, finishing with an overall rank of 176 out of 756 athletes, placing him in the top 23% of competitors. In his age group (45-49), he ranked 19th out of 79 athletes, putting him in the top 24%. His overall time was 01:18:30, with a total running time of 00:40:24, which was 01:51 slower than the average. His best running lap was 00:04:28.

Based on his splits analysis, it is evident that Carlos struggled in certain segments of the race, specifically the running segments (Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Running 8). He consistently performed slightly slower than the average time for each of these running segments. Additionally, Carlos lost significant time in the Roxzone, Rowing, Best Lap, Ski Erg, and Farmers Carry segments.

Segments to Improve

1. Running: Carlos should focus on improving his running performance, as he consistently performed slower than the average time in all running segments. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his speed and endurance. Additionally, he should work on his running form and technique, focusing on maintaining a steady pace and efficient stride.

2. Roxzone: Carlos spent 00:06:34 in the Roxzone, which was 00:50 slower than the average. To improve this segment, he should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness levels and reduce transition times.

3. Rowing: Carlos's rowing time was 00:05:03, which was 00:29 slower than the average. To improve his rowing performance, he should focus on building strength in his upper body and improving his rowing technique. Incorporating exercises such as bent-over rows, lat pulldowns, and rowing machine intervals into his training routine will help improve his rowing efficiency.

4. Best Lap: Carlos's best lap time was 00:04:28, which was slightly slower than the average. To improve his best lap time, he should focus on increasing his speed and endurance through interval training and tempo runs. Incorporating exercises such as shuttle runs, sprint intervals, and fartlek runs into his training routine will help improve his speed and ability to maintain a fast pace.

5. Ski Erg: Carlos's ski erg time was 00:04:33, which was 00:15 slower than the average. To improve his ski erg performance, he should focus on building strength in his upper body and improving his technique. Incorporating exercises such as dumbbell shoulder press, tricep dips, and ski erg intervals into his training routine will help improve his ski erg efficiency.

6. Farmers Carry: Carlos's farmers carry time was 00:02:17, which was 00:14 slower than the average. To improve his farmers carry performance, he should focus on building strength in his grip and core muscles. Incorporating exercises such as deadlifts, farmer's carry variations, and forearm exercises into his training routine will help improve his grip strength and overall performance in this segment.

Strategies

1. Pacing: Carlos should focus on maintaining a steady pace throughout the race to avoid burning out too early. It is important for him to find a balance between pushing himself to his limits and conserving energy for the later stages of the race.

2. Transitions: Carlos should aim to minimize his transition times between segments to reduce time lost in the Roxzone. Practicing quick and efficient transitions during his training sessions will help him improve his overall race time.

3. Strength Training: Carlos should prioritize strength training exercises that target the muscle groups used in each segment of the race. This will help him improve his overall performance and reduce time lost in specific segments such as the Farmers Carry and Rowing.

4. Endurance Training: In addition to strength training, Carlos should incorporate endurance training exercises such as long-distance runs and cardio workouts to improve his overall fitness and endurance levels.

5. Race Simulation: Carlos should consider incorporating race simulations into his training routine. This will help him familiarize himself with the demands of the race and allow him to practice pacing strategies and transitions in a controlled environment.

By implementing these strategies and focusing on specific areas of improvement, Carlos Camacho Gómez can enhance his performance in future Hyrox races.