De Celis Barroso Angel Hyrox Result

Overall Performance

- Angel De Celis Barroso performed well in the HYROX race in Milan, ranking 169th overall out of 704 athletes and 35th in his age group (30-34).
- His overall time of 01:22:24 was impressive, placing him in the top 24% of all athletes.
- His total running time of 00:38:20 was particularly strong, being 01:05 faster than the average for his finish time.
- Angel's best running lap was 00:03:58, which was 00:23 faster than the average.

Segments to Improve

1. Sled Push: Angel's time of 00:04:35 in the Sled Push segment was 01:27 slower than the average. To improve in this area, he should focus on building more explosive strength and power in his legs. Specific training exercises could include squats, lunges, and sled pushes. Additionally, practicing proper technique and body positioning during the sled push will help optimize performance.

2. Wall Balls: Completing the Wall Balls segment in a time of 00:07:31, Angel was 01:17 slower than the average. To improve in this area, he should focus on building upper body and core strength. Exercises such as medicine ball squats and overhead presses will help develop the necessary strength and stability for wall balls. Practicing efficient technique and maintaining a steady rhythm during the exercise will also contribute to improved performance.

3. Farmers Carry: Angel's time of 00:02:54 in the Farmers Carry segment was 00:44 slower than the average. To improve in this area, he should focus on building grip strength and overall endurance. Specific exercises could include farmer's carries with progressively heavier weights, as well as grip strength exercises such as dead hangs and farmer's walks with kettlebells or dumbbells.

4. Sandbag Lunges: Completing the Sandbag Lunges segment in a time of 00:05:10, Angel was 00:21 slower than the average. To improve in this area, he should focus on building leg strength and stability. Exercises such as lunges, squats, and step-ups with a sandbag will help develop the necessary strength and control for sandbag lunges. Maintaining proper form and balance throughout the exercise will also contribute to improved performance.

5. Ski Erg: Angel's time of 00:04:41 in the Ski Erg segment was 00:19 slower than the average. To improve in this area, he should focus on building cardiovascular endurance and upper body strength. Incorporating interval training with the Ski Erg, as well as exercises such as rowing and push-ups, will help improve overall performance in this segment.

Strategies

- Angel should focus on pacing himself effectively throughout the race. While he demonstrated strong running abilities, he could benefit from a more controlled approach to segments that require strength and endurance, such as the Sled Push, Wall Balls, and Farmers Carry. Conserving energy and maintaining a steady pace in these segments will contribute to overall performance improvement.
- Additionally, Angel should prioritize optimizing his transition times in the Roxzone. Improving his overall fitness and practicing efficient transitions will help minimize time lost in this area.
- Finally, Angel should consider incorporating specific workouts that target his weaker segments into his training routine. By focusing on improving his performance in these areas, he can enhance his overall race performance.