Alanguilan Ericson Hyrox Result

Overall Performance:

Ericson Alanguilan's performance in the 2024 Dubai HYROX race places him in the top 65% overall and top 61% within his age group, which is commendable. His overall time was 01:49:48, with a total running time significantly slower than the average, suggesting that while he has strengths in certain areas, there is room for improvement, particularly in running. The splits indicate that Ericson started the race strongly but experienced a significant slowdown in subsequent running segments, pointing towards a potential issue with pacing and endurance. His performance in strength-based exercises like the Sled Push, Sled Pull, and Sandbag Lunges was outstanding, indicating a stronger inclination towards strength over running. This suggests Ericson has a more strength-oriented profile, yet to fully capitalize on this, enhancing running and cardiovascular endurance will be crucial.

Segments to Improve:

• Running Segments: Given the considerable time difference between Ericson's total running time and the average, focusing on improving cardiovascular endurance and running efficiency is vital. Interval training, incorporating both short sprints and longer, tempo runs, can be beneficial. Specifically, workouts like 400-meter repeats at a pace slightly faster than race pace, with equal rest periods, can improve VO2 max and running economy. Additionally, long, slow distance runs, gradually increasing the distance, can enhance endurance. Incorporating hill runs can also improve strength and endurance, crucial for maintaining pace throughout the race.
• Rowing: Ericson's rowing split was slower than average, indicating a need for technique refinement and endurance building in this area. Focusing on proper form—driving through the legs before using the back and arms, can improve efficiency. Interval training on the rower, alternating between high-intensity sprints and recovery periods, can enhance both cardiovascular capacity and rowing power. Incorporating rowing into circuit training, where it's combined with strength exercises, can also help simulate race conditions, improving both rowing performance and overall fitness.
• Ski Erg: Similar to rowing, the Ski Erg segment was significantly slower than the average. Technique plays a crucial role in maximizing efficiency on the Ski Erg. Working with a coach to ensure proper form—using the core and legs in addition to the arms for pulling—can make a substantial difference. High-intensity interval training (HIIT) on the Ski Erg, focusing on explosive, high-effort bursts followed by brief recovery periods, can improve power and endurance specific to this apparatus.

Race Strategies:

• Pacing: Given Ericson's tendency to start strong but slow down, focusing on a more conservative start that conserves energy for the later stages of the race could enhance overall performance. Utilizing a heart rate monitor to stay within a specific heart rate zone can help manage exertion levels throughout the race.
• Transitions (Roxzone): While Ericson's transition times were faster than average, there's always room for improvement in reducing downtime between exercises. Practicing quick transitions in training, setting up mock stations to simulate race conditions, can help minimize rest time and improve overall race time.
• Strength and Running Balance: Integrating more running-focused training without neglecting strength training is key. Balancing workouts throughout the week to include specific running sessions, strength training, and sessions that combine both elements (e.g., running intervals followed by strength circuits) can help build a more balanced athlete profile. This approach ensures that gains in running performance don't come at the expense of strength, vital for the diverse challenges HYROX races present.

By addressing these targeted areas through focused training and strategic race planning, Ericson can leverage his strengths more effectively while shoring up weaknesses, potentially leading to improved performance in future HYROX events.