Recasas Raphael Hyrox Result

Overall Performance

Raphael Recasas delivered a commendable performance in the 2024 Singapore National Stadium Hyrox race, ranking in the top 46% overall and within his age group. His total time was 01:49:32, with a total running time of 00:55:05, which was 01:24 slower than the average. Raphael demonstrated a strong strength profile, as evidenced by his faster-than-average times in strength-based segments such as the Sled Push, Sled Pull, Burpees Broad Jump, and Sandbag Lunges. However, his overall running time indicates that he may benefit from enhancing his running capabilities to complement his strength. Raphael's pacing strategy showed a slightly slower start on Running 1, which improved significantly in the subsequent segments, suggesting a conservative start that could be optimized for better balance.

Segments to Improve

• Roxzone (00:13:12, 92 Percentile Rank):

  The Roxzone segment was significantly slower than average, indicating potential inefficiencies in transitions. Raphael can benefit from practicing quick transitions and reducing rest times.

  • Drills: Transition drills that simulate moving between exercise stations quickly.
  • Exercises: Short bursts of high-intensity cardio followed by immediate transition to strength exercises to mimic race conditions.
• Running Total (00:55:05, 01:24 slower than average):

  Improving running efficiency will be crucial for Raphael. Focus on enhancing his cardiovascular endurance and running form.

  • Drills: Interval training with varying paces to build speed and endurance.
  • Exercises: Incorporate hill sprints and long-distance runs into the weekly routine to build strength and stamina.
• Wall Balls (00:08:34, 46 Percentile Rank):

  While Raphael performed well here, further improvement could make this a standout segment.

  • Drills: Practice wall balls in sets with minimal rest to build muscular endurance.
  • Form Correction: Focus on maintaining a strong core and using leg drive efficiently.
• Ski Erg (00:05:09, 85 Percentile Rank) and Rowing (00:05:31, 71 Percentile Rank):

  Minor improvements in these segments can enhance overall performance.

  • Techniques: Work on optimal rowing and skiing techniques, focusing on stroke efficiency.
  • Exercises: Incorporate high-repetition, low-weight pulls to build endurance.

Race Strategies

• Pacing Strategy: Start with a steady pace that aligns more closely with the average for Running 1, avoiding a conservative start that requires catching up later.
• Transition Efficiency: Focus on minimizing time in the Roxzone by planning transitions in advance, visualizing the racecourse, and rehearsing transitions during training.
• Compromised Running Scenarios: Train to run efficiently immediately after completing strength exercises, focusing on maintaining form and breathing rhythm.
• Strength Balance: Continue to capitalize on strength segments but aim to integrate more running-specific workouts to achieve a more balanced hybrid athlete profile.