Galisteo Valle Fernando Hyrox Result

Overall Performance

Fernando Galisteo Valle had a solid performance in the 2023 Madrid Hyrox race. He achieved an overall rank of 526 out of 756 athletes, placing him in the top 69% of competitors. In his age group (35-39), he ranked 108 out of 155 athletes, also in the top 69%. His overall time was 01:48:59, with a total running time of 00:44:45, which was 05:19 faster than the average.

Fernando's best running lap time was 00:04:27, showing his strength in running. He performed well in several segments, including Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7, where he consistently outperformed the average time by 41 seconds to 1 minute and 26 seconds.

Segments to Improve

1. Sled Pull: Fernando's time in the Sled Pull segment was 00:10:02, which was 03:05 slower than the average. To improve in this area, he should focus on building strength and power in his pulling muscles. Specific exercises to consider include deadlifts, bent-over rows, and lat pulldowns. He should also work on his technique and efficiency in pulling the sled, focusing on generating power from the legs and engaging the upper body.

2. Wall Balls: Fernando's time in the Wall Balls segment was 00:10:37, which was 01:49 slower than the average. To improve in this area, he should work on his lower body strength and explosiveness, as well as his endurance. Exercises such as squats, lunges, and box jumps can help him build the necessary strength and power. He should also practice wall ball shots, focusing on technique and efficiency in the movement to minimize time lost during the race.

3. Rowing: Fernando's time in the Rowing segment was 00:06:16, which was 00:59 slower than the average. To improve in this area, he should focus on both cardiovascular endurance and rowing technique. Incorporating rowing intervals and longer steady-state rowing sessions into his training can help improve his cardiovascular fitness. Additionally, working on proper rowing technique, including maintaining a strong core and efficient stroke technique, can help him maximize his power output during the race.

4. Farmers Carry: Fernando's time in the Farmers Carry segment was 00:03:40, which was 00:56 slower than the average. To improve in this area, he should focus on grip strength and overall upper body strength. Exercises such as farmer's carries, dead hangs, and kettlebell swings can help him build grip strength. Additionally, incorporating exercises such as dumbbell rows, pull-ups, and push-ups can help improve his overall upper body strength, which will contribute to better performance in the Farmers Carry segment.

5. Roxzone: Fernando's time in the Roxzone segment was 00:10:14, which was 00:44 slower than the average. To improve in this area, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training into his training regimen can help improve his cardiovascular fitness and overall endurance. Additionally, practicing quick and efficient transitions between exercises during his training sessions can help minimize time lost during the race.

6. Burpees Broad Jump: Fernando's time in the Burpees Broad Jump segment was 00:07:24, which was 00:23 slower than the average. To improve in this area, he should focus on building explosive power and endurance. Exercises such as burpees, box jumps, and plyometric exercises can help him build the necessary explosive power. Additionally, incorporating high-intensity interval training (HIIT) workouts that include burpees and other full-body exercises can help improve his endurance and ability to sustain a fast pace during the race.

7. Ski Erg: Fernando's time in the Ski Erg segment was 00:05:03, which was 00:19 slower than the average. To improve in this area, he should focus on building cardiovascular endurance and improving his technique on the Ski Erg. Incorporating interval training on the Ski Erg into his training can help improve his cardiovascular fitness. Additionally, practicing proper technique, including maintaining a strong core and efficient arm and leg movements, can help him maximize his power output during the race.

Strategies

- Pacing: Fernando should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out later in the race. He should also be mindful of his energy expenditure during each segment to ensure he has enough energy for the entire race.
- Transitions: Fernando should practice quick and efficient transitions between segments during his training sessions. By minimizing the time spent in the Roxzone and optimizing his transition techniques, he can save valuable time during the race.
- Strength Training: Fernando should incorporate strength training exercises specific to the segments he needs to improve. By focusing on building strength and power in his weaker areas, he can enhance his overall race performance.
- Endurance Training: Fernando should include cardiovascular endurance training in his routine to improve his overall fitness and endurance. This will help him maintain a fast pace throughout the race and minimize fatigue.
- Technique Practice: Fernando should focus on improving his technique in specific segments, such as the Sled Pull, Wall Balls, and Ski Erg. Practicing proper form and efficiency in these movements will help him perform better during the race and minimize time lost.

By implementing these strategies and incorporating the suggested exercises and training techniques, Fernando can improve his performance in the Hyrox race and achieve better results in future competitions.