Flores Rene Hyrox Result

Overall Performance:

Rene, you just tackled a Hyrox race at the 2024 Anaheim event, clocking in at 01:34:56 and securing a place in the top 46% overall and top 48% in your age group. That's solid! You clearly have grit and determination, but there are some key areas to focus on to elevate your performance further. One of the highlights of your race was your impressive Ski Erg time, where you beat the average by 7 seconds, showing you have some solid upper body strength and endurance. However, your pacing was a bit off in the running segments. Your total running time of 00:50:47 is slower than average, indicating that we need to work on your running efficiency and stamina. It seems like you might have started a bit too fast, especially with your running 1 split at 6:27, which was quite a bit slower than the average. Remember, it’s not a sprint; it’s a test of endurance!

Segments to Improve:

• Running 1: 6:27 (1:28 slower than average)
• Running 2: 6:58 (1:35 slower than average)
• Roxzone: 8:38 (0:35 slower than average)
• Running 7: 7:42 (1:50 slower than average)
• Running 8: 9:15 (2:29 slower than average)

These segments are crucial for you to work on, especially those longer runs where you're losing time. It’s clear that your strength segments are solid, but we need to even out that performance with some running training. Here are specific strategies:

• Running Drills:
  • Incorporate interval training into your weekly routine. Try 800m repeats at a pace faster than your goal race pace, with equal rest time. This builds speed and stamina.
  • Long runs are essential. Aim for one long run each week, gradually increasing your distance to improve endurance. Remember to keep a conversational pace—if you can’t talk, you’re going too fast!
  • Hill sprints will build both strength and speed. Find a hill and sprint up for 20-30 seconds, walk down for recovery, and repeat 6-8 times.
• Transition Work (Roxzone):
  • Practice your transitions during your training sessions. Set up a mock race and focus on minimizing downtime between exercises.
  • Work on your breathing techniques. If you can keep your heart rate in check during transitions, you can move faster between exercises.
• Endurance Strength Training:
  • Incorporate compound lifts such as deadlifts, squats, and bench presses into your routine to build overall strength, which will help with your performance when fatigued.
  • Try circuits that combine strength and endurance, such as kettlebell swings followed by short sprints.

Race Strategies:

During your race, pacing is key, especially in a hybrid competition like Hyrox. Here are a few strategies:

• Start conservatively in the first running segment. Remember, it’s better to finish strong than to blow out too early. Aim for a negative split—running the second half faster than the first.
• Practice your transitions. Smooth transitions save time. Think of them as mini races within the race!
• During the strength segments, maintain a steady breathing pattern. This will help you recover faster for the next run.

Conclusion:

Rene, you’ve got the heart of a lion, and I know you’re capable of turning those segments around. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” - Rocky Balboa. Keep grinding, embrace the struggle, and don’t forget to enjoy the journey. Every step is a step closer to your goals! And hey, if running were easy, it’d be called “walking.” You’ve got this! 💪💥

Now, let’s get to work and unleash that potential. You're on the path to smashing your next race—let's make it happen!

Always here to support you,

The Rox-Coach