Rabadan Maraboto Santiago Hyrox Result

Overall Performance:

Santiago Rabadan Maraboto demonstrated commendable perseverance in the 2024 Mexico City HYROX race, finishing in the top 80% of all participants and landing in the top 67% of his age group. A standout feature of Santiago's performance is his running, where he finished with a total running time that was 02:09 faster than average, highlighting a clear strength in endurance and speed over distance. This suggests Santiago has a runner's profile, excelling in consistent pace maintenance and stamina. However, his performance in strength-focused segments like the Sled Push and Sled Pull indicates room for substantial improvement. Santiago's pacing at the start was strategic, allowing him to maintain energy for later stages, but his transitions in the Roxzone and execution in strength exercises need refinement for a more balanced overall profile.

Segments to Improve:

• Sled Push & Sled Pull: Santiago's performance in these segments was significantly slower than average, indicating a need for enhanced functional strength and technique. Focused training on lower body power and endurance is essential. Incorporate exercises like heavy sled drags and pushes, squats, deadlifts, and lunges into the training regimen. Additionally, practicing the correct stance and weight distribution during these exercises will improve efficiency and speed.
• Farmers Carry: To improve grip strength and endurance, which are crucial for the Farmers Carry, Santiago should include grip-specific exercises such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls. Integrating core stability workouts will also aid in maintaining posture and speed throughout this segment.
• Wall Balls: Santiago's performance suggests a need for improved explosive power and coordination. Incorporating plyometric exercises like box jumps, thrusters, and medicine ball throws will build the necessary muscle responsiveness. Additionally, focusing on squat depth and accuracy during the throw can enhance efficiency in this segment.
• Ski Erg & Rowing: These segments require both endurance and technique refinement. For the Ski Erg, working on upper body strength through pull-ups, lat pulldowns, and core exercises will improve performance. For Rowing, focusing on leg drive and a smooth, consistent stroke will enhance efficiency. Engaging in interval training on the erg machines will also build endurance specific to these activities.

Race Strategies:

• Pre-Race Preparation: Focus on a balanced training regimen that addresses both endurance running and strength training equally. Simulate race conditions, including transitioning between exercises to reduce Roxzone time.
• Pacing Strategy: Given Santiago's runner profile, maintaining a strong, consistent pace in running segments will continue to be advantageous. However, integrating strategic bursts of speed after recovering from strength-based stations can maximize performance without leading to burnout.
• Strength Segment Approach: In strength segments, focus on maintaining proper form to maximize efficiency and minimize fatigue. Practice the specific exercises in sequence to mimic race conditions, improving both physical and mental preparedness for swift transitions.
• Recovery and Nutrition: Implementing a structured recovery and nutrition plan leading up to and during the race will ensure Santiago maintains optimal performance levels throughout. This includes hydration strategies, energy replenishment, and muscle recovery techniques.

By addressing these specific areas of improvement with targeted training and strategic race planning, Santiago Rabadan Maraboto can significantly enhance his performance in future HYROX races. Balancing his evident running prowess with improved strength and efficiency in transitions will make for a more formidable and competitive athlete.