Garrido César Hyrox Result

Overall Performance:

César Garrido, ranking in the top 56% of 905 athletes, demonstrated a commendable performance in the 2024 Ciudad de Mexico HYROX race. His overall time of 01:41:48 and total running time of 00:51:45 indicates a scope for improvement in his running speed. While he was 01:48 slower than the average total running time, his best running lap came in at 00:05:43.

It is evident that Garrido has a stronger strength profile as his times in strength-based exercises such as Sled Push and Wall Balls were faster than the average. However, his running times were generally slower than the average, suggesting a need to boost his running capabilities. Garrido's pacing was inconsistent, with a faster start in the first four running segments followed by slower times towards the end. This may indicate a need for better pacing strategies and endurance training.

Segments to Improve:

• Running: As the total running time was slower than average, Garrido should focus on improving his running speed and endurance. Interval training, incorporating high-intensity sprints followed by short recovery periods, could be beneficial. Long-distance runs at a steady pace will also help build stamina.
• Sled Pull and Sandbag Lunges: These strength-based exercises were significantly slower than average, indicating a need for targeted strength training. Deadlifts, squats, and lunges with added weight can improve pulling strength and leg power. Practicing the specific movements of sled pull and sandbag lunges can also help improve technique and efficiency.
• Burpees Broad Jump and Farmers Carry: These segments were slower than average, suggesting a need for improved explosive power and grip strength. Plyometric exercises like box jumps and broad jumps can help enhance power, while grip-strengthening exercises using hand grippers or doing dead hangs can improve performance in the Farmers Carry.
• Rowing and Ski Erg: With slower times in these segments, Garrido should focus on improving his cardiovascular fitness and upper body strength. High-intensity interval training on the rowing machine and ski erg can bolster cardiovascular health while exercises like pull-ups and push-ups can enhance upper body strength.

Race Strategies:

Going forward, Garrido should focus on maintaining a consistent pace throughout the race, rather than starting faster and slowing down towards the end. This can be achieved through regular practice of pacing during training runs, and by monitoring his pace during the race. Additionally, taking sufficient time for recovery and nutrition during the Roxzone period can also help maintain energy levels throughout the race. To boost his performance in strength-based exercises, Garrido should consider incorporating more full-body strength training into his routine. This will not only improve his performance in these segments, but also enhance his overall fitness, leading to improved running times.