Valladolid Portas Candido Hyrox Result

Overall Performance:

Candido Valladolid Portas demonstrated a commendable performance in the 2024 Bilbao HYROX race, finishing in the top 36% overall and top 42% within his age group. A standout aspect of his performance was his total running time, which was 03:03 faster than average, indicating a strong runner profile. This proficiency in running helped him significantly in maintaining a competitive edge throughout the race. However, there seems to be an imbalance between his running and strength exercise performances, with notable time losses in several strength-focused segments such as the Burpees Broad Jump and Sandbag Lunges. Candido's pacing appeared well-judged in the initial running segments, but there's room for improvement in maintaining strength and stamina in the latter half of the race, especially post-strength exercises.

Segments to Improve:

• Burpees Broad Jump: Candido's performance here was significantly slower than average. To improve, focus on plyometric exercises like box jumps and squat jumps to build explosive power. Practicing burpees separately to enhance form and efficiency, gradually incorporating broad jumps to increase coordination and stamina in this compound movement.
• Sandbag Lunges: Another area where improvement is needed. This segment requires lower body strength and endurance. Incorporate weighted lunges, step-ups, and Bulgarian split squats into your training. Work on grip strength through exercises like dead hangs and farmer's walks, as this will also improve your capability in this segment.
• Roxzone: Slower transitions suggest a need for better overall fitness and faster transition times. Implement circuit training into your routine to mimic the race's demands, focusing on quick transitions between exercises. Practice setting up and executing transitions efficiently in training sessions.
• Sled Push & Farmers Carry: These segments indicate a need for improved functional strength. For sled pushes, focus on leg and core strength through squats, deadlifts, and sled drills. For the Farmer's Carry, grip strength and endurance are crucial; incorporate grip strengthening exercises and carry variations in your training.

Race Strategies:

• Start Strong but Steady: Given Candido's strong running performance, it's crucial to start with a good pace but avoid burning out early. Use the initial running segments to gain a good position without expending all your energy.
• Strength Segment Pacing: As the segments with more substantial time losses were strength-focused, prioritize maintaining a steady, manageable pace during these exercises. Understand that it's better to go at a pace where you can maintain form and efficiency rather than rushing and needing longer recovery times.
• Focus on Transition Efficiency: Work on reducing time in the Roxzone by practicing quick and efficient transitions during training. This includes setting up for the next exercise segment faster and getting into the rhythm of the next activity without unnecessary delays.
• Endurance Training: Given the losses in segments that require sustained effort, incorporating more endurance training into your regimen will be beneficial. Mix long, steady runs with high-intensity interval training (HIIT) to improve both your aerobic and anaerobic capabilities.
• Recovery Focus: Implement active recovery and stretching sessions into your training plan. This will help in quicker recovery post-strength segments, allowing for sustained performance throughout the race.

By addressing these areas and implementing the suggested strategies, Candido Valladolid Portas has the potential to significantly improve his future HYROX race performances, turning identified weaknesses into strengths and achieving a more balanced profile as both a runner and strength athlete.