González Luengo Carlos Hyrox Result

Overall Performance:

Carlos González Luengo delivered an impressive performance at the 2024 Madrid HYROX race, finishing in the top 38% of the overall athletes and top 42% in his age group (30-34). His overall time was 01:28:33.

Carlos excelled in the running segments, completing the total running time in 00:40:20, which was 03:52 faster than the average. This demonstrates that Carlos is a strong runner, able to maintain a fast pace throughout the race. Particularly noteworthy is his best running lap time of 00:04:25.

However, Carlos's performance in the roxzone time was slower than average indicating he may take longer to transition between exercises and may need to focus on improving his overall fitness and transition time.

Upon examining his pacing, it appears Carlos started off slightly slower than average in the first running segment but quickly improved his pace in the following segments. This suggests he might have a more runner profile, which is supported by his overall faster running time.

Segments to Improve:

• Roxzone: Carlos's roxzone time was slower than average. This suggests he may be taking too much time to rest or transition between exercises. To improve this, Carlos should focus on improving his endurance and fitness level to reduce rest time and practicing transitions between exercises to reduce time lost.
• Sled Push: Carlos's performance in the sled push was slower than average. To improve, Carlos could incorporate more strength training, particularly exercises that target the muscles used in this movement such as squats, lunges, and deadlifts.
• Sled Pull: Similarly, the sled pull was also an area for improvement. Carlos should focus on improving his hamstring and back strength. Deadlifts, glute bridges, and hamstring curls can help enhance performance in this area.
• Rowing: Carlos's rowing time was slower than average. Improvement in this area requires a combination of both strength and endurance training. Incorporating interval training on the rowing machine, focusing on both speed and distance, can help improve performance.
• Sandbag Lunges: Carlos performed slightly better than average in the sandbag lunges. However, to further improve, he should focus on lower body strength and endurance, incorporating weighted lunges and squats into his training routine.

Race Strategies:

In the future races, Carlos should consider the following strategies:

• Pacing: As Carlos tends to start slower in running segments, he should focus on maintaining a steady pace right from the beginning. This could help conserve energy for the later stages of the race.
• Transitions: Carlos should work on making quicker transitions between exercises. This could be achieved through practicing transitions during training and focusing on keeping rest periods to a minimum.
• Strength Training: Carlos should incorporate more strength training into his routine to improve in the sled push and pull segments. This could help balance his strong running performance with better performance in the strength-based exercises.