De La Rubia Bernabeu Guillermo Hyrox Result

Overall Performance:

Guillermo De La Rubia Bernabeu showcased a commendable performance in the 2024 Malaga HYROX PRO race, securing an overall rank of 52 among 379 athletes, which positions him in the top 13%. Specifically impressive is his rank of 2 in the 40-44 age group, highlighting his top-tier status among his peers. Guillermo's overall time was 01:19:09, with a total running time of 00:39:41, slightly slower than the average. Despite this, his strengths in strength-based exercises were evident, as seen in segments like the Sled Pull and Burpees Broad Jump where he performed significantly better than average. This suggests a more strength-oriented athlete profile, albeit with room for improvement in running efficiency and transition times between exercises.

Segments to Improve:

• Running Efficiency: Despite a strong overall performance, Guillermo's total running time was slightly slower than the average. To improve, Guillermo should focus on interval running training to enhance his VO2 max and lactate threshold. Incorporating tempo runs, hill sprints, and long slow distance (LSD) runs into his weekly routine could significantly boost his running efficiency. Specific drills such as high knees, butt kicks, and stride-outs will also improve his running form and economy.
• Roxzone (Transition Times): Guillermo’s Roxzone time indicates a need for faster transitions between exercises. Implementing circuit training with minimal rest between sets can mimic the quick transitions of a HYROX race. Practicing specific transitions as part of his routine, such as moving from running to strength exercises, will also help reduce his Roxzone time.
• Sled Push: This segment was slower than the average. Guillermo could benefit from incorporating more leg and core strength workouts into his regimen. Exercises like heavy sled drags, squats, deadlifts, and leg presses will build the necessary muscle power. Additionally, practicing the actual sled push with varying weights and distances can help adapt his technique and improve time.
• Wall Balls: Although Guillermo performed above average, there's room for improvement. Focusing on explosive power exercises like thrusters, medicine ball slams, and plyometric push-ups will increase his ability to maintain pace during this segment. Practicing wall balls with a heavier ball than used in competition can also condition his muscles for the event's demands.

Race Strategies:

• Start Conservatively: Guillermo's initial running segments were slower than average, indicating a potential overly cautious start or room for a more aggressive pace. A strategy focusing on starting at a controlled pace and gradually increasing intensity could help better distribute his energy throughout the race.
• Mid-Race Evaluation: At the midpoint, Guillermo should assess his performance relative to his overall race plan. If feeling strong, he could increase his pace in running segments where he's shown to be slower. This is also an ideal time to push harder in strength segments where he has demonstrated proficiency.
• Focus on Weak Segments: Given the identified areas for improvement, Guillermo should prioritize running efficiency and transition speed during his training. Implementing specific drills and strategies to address these weaknesses will be critical for overall race time improvement.
• Endurance and Strength Balance: Since Guillermo exhibits a strength-oriented profile, maintaining a balanced focus on endurance running alongside strength training will ensure he doesn't become too specialized in one area, potentially at the expense of overall HYROX race performance.

By addressing these specific areas and implementing the suggested strategies, Guillermo De La Rubia Bernabeu has a strong potential to improve his future HYROX race performances, further solidifying his standing within his age group and the broader competitive field.