Sánchez Mendoza Ernesto Hyrox Result

Overall Performance:

Ernesto Sánchez Mendoza demonstrated a strong performance in the 2024 Ciudad de Mexico Hyrox race. Finishing in the top 43% of 905 athletes overall and ranking 26th in his age group, Ernesto showed excellent endurance and strength throughout the competition. His overall time of 1:36:41, however, could be improved with targeted training.

Ernesto's total running time was 50:09, which is 2:37 slower than the average. This indicates that his strength lies more in the exercise segments of the race, rather than the running sections. A look at his splits reveals that he started slower than average in the first running segment but improved in subsequent segments. This suggests a potential issue with pacing, where he might be starting out too slow and needs to increase his initial speed.

Segments to Improve:

Ernesto's performance in the Farmers Carry, Sandbag Lunges, Burpees Broad Jump, and the overall run total segments, in particular, could be improved. The following are specific training suggestions for each segment:

• Run Total: Since Ernesto's total running time was slower than the average, he should focus on enhancing his running performance. Interval training could be beneficial here. This involves alternating between high-intensity and low-intensity running periods. For example, he could sprint for one minute, then jog for two minutes, and repeat this cycle throughout his training runs. This kind of training can help improve speed and endurance.
• Farmers Carry: To improve in this segment, Ernesto could incorporate specific strength training exercises into his routine. Deadlifts and shrugs, for instance, can build the necessary muscle groups for this task. In addition, practicing the actual movement of the Farmers Carry with increasing weights can also help improve performance.
• Sandbag Lunges: For this exercise, Ernesto could benefit from strengthening his lower body, particularly his quads and glutes. Squats, lunges, and deadlifts could be beneficial. Additionally, practicing lunges with a weight vest or sandbag can help simulate the conditions of the race and improve his performance.
• Burpees Broad Jump: Plyometric exercises like box jumps and squat jumps can improve explosive strength, which is crucial for the Burpees Broad Jump. Core exercises like planks and sit-ups can also help, as a strong core is key for maintaining form during burpees.

Race Strategies:

Ernesto should consider implementing the following strategies during the race for better performance:

• Improved Pacing: Based on his splits, Ernesto appears to start out slower in the running segments. He should work on increasing his initial speed to improve his overall running time.
• Focus on Transitions: Transitioning quickly between segments can shave off valuable seconds from the overall time. Ernesto should practice transitioning between running and exercise segments to improve his efficiency.
• Stay Hydrated: Hydration is key in endurance events like this. Ernesto should ensure he's adequately hydrated before and during the race to maintain his performance levels.