Salcido Celestin Marco Abraham Hyrox Result

Overall Performance:

Marco Abraham Salcido Celestin demonstrated a commendable effort in the 2024 Mexico City HYROX, finishing in the top 51% of all athletes and the top 56% within his age group. His overall time was 01:41:09, with a total running time of 00:52:56, which was 03:12 slower than the average. This indicates that while Marco has a strong foundation in his fitness regimen, his running segments present an opportunity for significant improvement. Notably, Marco exhibited exceptional performance in strength-focused challenges, particularly in the Burpees Broad Jump and Sandbag Lunges where he outperformed the average by a substantial margin. This suggests that Marco has a more strength-oriented profile, potentially at the expense of his running efficiency and transition times in the Roxzone.

Segments to Improve:

• Total Running Time: Marco's running time was notably slower than average, indicating room for improvement in cardiovascular endurance and running efficiency. Focusing on interval training, such as 400 to 800-meter repeats at a pace faster than his current average running pace, could enhance his speed and stamina. Incorporating hill workouts will also improve leg strength and running economy.
• Roxzone: The extended time spent in the Roxzone suggests that Marco could benefit from improving his overall fitness and transition times between exercises. Practice with mock transitions that mimic the race setup can decrease hesitation and increase efficiency. Additionally, circuit training with minimal rest between different types of exercises could enhance his ability to quickly switch between muscle groups and activities.
• Sled Pull and Farmers Carry: These segments were slower than desired, indicating potential weaknesses in grip strength and posterior chain endurance. For the sled pull, incorporating exercises such as deadlifts, kettlebell swings, and sled drags can build the necessary muscle groups. For the farmers carry, grip strength exercises, such as dead hangs and farmer's walks with progressively heavier weights, will be beneficial.

Race Strategies:

• Pacing Strategy: Given the evidence of slowing down in later running segments, adopting a more conservative pace at the start could preserve energy for a stronger finish. Breaking down the race into smaller, manageable segments and setting target times based on training performances can help maintain a consistent pace.
• Strength Training Integration: Given Marco's strength advantage, integrating strength work with endurance training, such as doing plyometric exercises or weighted vest runs, can enhance his running performance without sacrificing his strength edge.
• Transition Practice: Actively practicing transitions between running and strength exercises can significantly reduce Roxzone time. This includes setting up a mock course similar to race conditions and running through it to minimize rest time and improve efficiency in changing activities.
• Nutrition and Hydration: Optimizing nutrition and hydration before and during the race can also contribute to maintaining energy levels and improving overall performance. Experimenting with different strategies during training will help identify what works best for Marco's body.

By focusing on these targeted areas for improvement and implementing the suggested strategies, Marco has a strong chance of significantly enhancing his performance in future races. Continuous assessment of progress, along with adjustments to training and strategies based on what is learned from each race, will be key to his ongoing development as a HYROX athlete.