Alonso Jokin Hyrox Result

Overall Performance:

Jokin Alonso showcased a commendable performance in the 2024 Bilbao HYROX race, finishing in the top 4% overall and top 7% in his age group. His total running time was significantly faster than average, indicating a strong running profile. However, there are areas where Jokin can focus on improving to elevate his overall performance. Notably, his strength in running was apparent with his best running lap being significantly faster than average, but this contrasted with slower times in several exercise zones, particularly in the strength-focused challenges. This suggests that while Jokin excels in running, he could benefit from a more balanced training approach that also enhances his strength and endurance for the exercise zones.

Segments to Improve:

• Sandbag Lunges: Jokin’s performance in sandbag lunges was significantly slower than average, indicating a potential lack of lower body strength and endurance. Focus on squats, deadlifts, lunges (both weighted and unweighted), and step-ups to build foundational leg strength. Incorporate sandbag training directly into workouts to mimic race conditions, including sandbag front squats, sandbag carries, and sandbag lunges for distance.
• Wall Balls: The slower time in wall balls suggests a need for improved muscular endurance and coordination. Wall ball shots, thrusters, and medicine ball slams can be incorporated into training to enhance power generation and stamina. Focus on maintaining a strong core and utilize the legs to drive the ball upwards, reducing arm fatigue.
• Roxzone: The slower Roxzone time indicates longer transitions or rest periods. To improve, Jokin should focus on metabolic conditioning to enhance recovery and decrease rest times. Practice quick transitions between exercises in training sessions and incorporate high-intensity interval training (HIIT) to boost overall fitness.
• Sled Push and Sled Pull: These segments require explosive power and endurance. Incorporating more sled work into training, focusing on both speed and heavy pushes/pulls, will help. Also, exercises like farmer’s walks, heavy tire flips, and sprint intervals can improve functional strength and power for these tasks.

Race Strategies:

• Even Pacing: While Jokin starts strong, maintaining an even pace throughout the race could prevent burnout and ensure energy reserves for challenging strength sections. Implementing pacing strategies during training runs and including simulation workouts that mimic race day intensity and transitions can help manage exertion levels more effectively.
• Strength-Endurance Balance: With a strong running profile, it’s crucial for Jokin to balance his training to improve on strength-focused segments. This includes integrating circuit training sessions that combine running with functional strength exercises, closely simulating race conditions and helping to build resilience in both areas.
• Transition Efficiency: Improving transition times between exercises can shave precious seconds off the overall time. Practicing quick switches between running and strength exercises during training, with minimal rest, can enhance Jokin’s ability to maintain momentum throughout the race.
• Recovery and Nutrition: Focus on recovery strategies and nutrition to fuel both endurance and strength. Proper hydration, carb loading before race day, and protein-rich recovery meals can support sustained energy levels and muscle repair, enhancing overall performance.

By addressing these identified areas of improvement with targeted training and strategic race planning, Jokin Alonso has the potential to significantly enhance his performance in future HYROX races.