Domanillo Dazel Hyrox Result

Overall Performance

Dazel Domanillo performed well in the HYROX race in London, finishing with an overall rank of 1036 out of 1930 athletes, placing him in the top 53%. In his age group (45-49), he ranked 91 out of 176, putting him in the top 51%. His overall time was 01:40:35, with a total running time of 00:49:14, which was 02:32 slower than the average. His best running lap was 00:05:32.

Dazel's pacing during the race was generally consistent, with his running splits being either slightly faster or slightly slower than the average. His overall running time was slower than average, indicating that he may need to focus more on his running training. However, his splits for the sled push and sled pull were faster than average, suggesting that he has good strength and power in those areas.

Segments to Improve

Based on the splits analysis, the segments where Dazel lost the most time were the Run Total, Sandbag Lunges, Wall Balls, Running 1, Best Lap, and Farmers Carry. These segments require a combination of both strength and endurance.

To improve the Run Total segment, Dazel should focus on improving his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts, incorporating both running and strength exercises. Interval runs, hill sprints, and circuit training with exercises like burpees, lunges, and kettlebell swings can help improve his overall fitness and transition speed.

For the Sandbag Lunges segment, Dazel should work on building strength and endurance in his legs and core. Exercises such as squats, lunges, deadlifts, and weighted step-ups can help improve his performance in this segment. He can also incorporate walking lunges and weighted lunges into his training routine to specifically target the muscles used during the sandbag lunges.

In the Wall Balls segment, Dazel should focus on improving his upper body and core strength. Exercises like medicine ball squats, overhead presses, and wall ball throws can help improve his performance in this segment. Additionally, incorporating core exercises such as planks, Russian twists, and medicine ball slams can help improve his stability and power during the wall balls.

To improve his performance in the Running 1 segment, Dazel should work on increasing his speed and endurance. Interval training, tempo runs, and hill repeats can help improve his running pace and overall fitness. It may also be beneficial for him to work on his running form and technique, focusing on proper stride length and foot strike.

For the Best Lap segment, Dazel should continue to focus on improving his overall running fitness. Incorporating speed workouts, such as intervals and fartleks, can help improve his pace and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as single-leg squats and calf raises, can help improve his running performance.

Lastly, for the Farmers Carry segment, Dazel should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's carries, dead hangs, and pull-ups can help improve his grip strength. Additionally, incorporating exercises like rows, pull-downs, and push-ups can help improve his overall upper body strength, which will benefit him in this segment.

Strategies

During the race, Dazel should focus on pacing himself to maintain a consistent speed throughout the event. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. Finding a comfortable pace and sticking to it will help him maintain energy and performance throughout the race.

Dazel should also prioritize efficient transitions between segments to minimize time spent in the roxzone. Practicing quick and smooth transitions during training can help improve his overall race performance.

Additionally, Dazel should consider incorporating specific training sessions that mimic the demands of the race. This can include combining running and strength exercises in a circuit format, similar to the HYROX race format. By training in a race-specific manner, Dazel can better prepare his body for the challenges of the event.

Overall, with a focus on improving his running performance, building strength and endurance, and implementing race-specific training strategies, Dazel Domanillo can enhance his performance in future HYROX races.