Curbelo Jose Hyrox Result

Overall Performance:

Jose Curbelo's performance in the 2024 Washington - North American Championships places him in the top 70% overall and top 68% within his age group, which is commendable. A closer look at his results indicates a stronger inclination towards strength exercises, as evidenced by his better-than-average performances in the Sled Push, Sled Pull, and Farmers Carry. His total running time, however, was 03:06 slower than the average, suggesting that while he has a solid foundation in strength, his endurance and pace throughout the running segments need improvement. His pacing started stronger than average but deteriorated over time, indicating potential issues with endurance or pacing strategy. This suggests a hybrid athlete profile with a skew towards strength but a significant opportunity for improvement in running efficiency and endurance.

Segments to Improve:

• Running Segments: The total running time indicates that Jose should prioritize improving his running endurance and speed. Interval training can be highly effective here; incorporating intervals of high-intensity runs followed by periods of rest or low intensity can improve both speed and cardiovascular capacity. Techniques like tempo runs, where Jose runs at a challenging but sustainable pace for a set distance or time, can also help improve his running economy. Hill sprints will contribute to leg strength and power, translating to better performance in both running and strength segments.
• Sandbag Lunges: To improve in this segment, Jose should focus on lower body strength and endurance. Incorporating exercises like weighted lunges, Bulgarian split squats, and deadlifts into his routine will build the necessary muscle. Practicing lunges with uneven weights can also simulate the imbalance experienced during the sandbag lunges, improving stability and core strength.
• Burpees Broad Jump: This exercise requires both explosive power and endurance. Plyometric exercises such as box jumps, squat jumps, and burpees without the broad jump will build the explosive strength required. Incorporating endurance training like AMRAP (as many rounds as possible) sets of burpees can also increase his ability to maintain performance under fatigue.
• Wall Balls: To improve his wall ball performance, Jose should focus on upper body and core strength, as well as coordination. Exercises like thrusters, medicine ball slams, and kettlebell swings will build the necessary muscle groups while improving his coordination with the ball. Practicing wall balls with varying weights and heights can also help him adapt to different levels of fatigue and maintain performance throughout the race.
• Rowing: Given that rowing is a full-body exercise that depends heavily on technique, improving efficiency can significantly reduce times. Focusing on proper form and incorporating rowing intervals into his training can help. Additionally, strengthening the back, shoulders, and legs through compound lifts like deadlifts, squats, and overhead presses will support better rowing performance.

Race Strategies:

• Pacing: Jose should focus on a more consistent pacing strategy throughout the race. Starting slightly slower than his initial pace can help conserve energy for a stronger finish. Utilizing a running watch with pacing alerts can help maintain an even pace.
• Transitions: Given his faster-than-average Roxzone time, Jose is efficient in transitions. However, minimizing rest and maintaining a brisk walk or light jog between exercises can still shave seconds off his overall time. Practicing quick transitions in training, including the setup for each exercise, can further improve this aspect.
• Endurance Training: Incorporating at least one long, slow run into his weekly training can improve overall endurance, helping maintain a more consistent pace throughout the race.
• Strength-Endurance Balance: Balancing strength and endurance training throughout his preparation will ensure that Jose does not overly favor one at the expense of the other. This can be achieved by alternating focus between running and strength exercises in his training weeks or combining both elements within each training session.

By focusing on these areas, Jose can leverage his strengths while significantly improving his weaker segments, potentially leading to improved overall performance in future races.