Dorrego Ortiz Eladio Hyrox Result

Overall Performance:

Eladio Dorrego Ortiz's performance in the 2024 Manchester HYROX race displays a balanced proficiency between strength and endurance components, with notable excellence in the strength-focused exercises. The splits indicate a stronger performance in exercises such as the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, and Wall Balls, all completed faster than average. This suggests Eladio has a solid strength base. However, the 'Total running time' being significantly slower than average points towards running endurance as a major area needing improvement. His pacing appears to start strong but falters in the running segments, indicating potential issues with stamina or pacing strategy over long distances.

Segments to Improve:

• Running Segments: The consistent loss of time in running segments compared to the average highlights a need for focused endurance training. Incorporating interval training, such as 400 to 800 meters repeats at a pace faster than race pace, can improve VO2 max and lactate threshold, enhancing overall running efficiency. Long, slow distance runs should also be a staple, gradually increasing the distance to build endurance. Hill repeats will build leg strength and stamina, crucial for maintaining pace throughout the race.
• Sandbag Lunges: Although Eladio shows strength in other areas, the slower time in sandbag lunges suggests a need for improved lower body strength and endurance. Incorporating weighted lunges, Bulgarian split squats, and deadlifts into training routines can build the required muscular endurance and strength. Additionally, practicing lunges with progressively heavier weights will help adapt to the specific demands of this segment.
• Rowing: The slightly slower rowing split indicates room for improvement in technique and conditioning for rowing-specific endurance. Emphasizing proper form—focusing on leg drive, a strong core during the pull, and a controlled recovery—can increase efficiency and speed. Interval training on the rower, alternating between high-intensity sprints and recovery rows, will build both the anaerobic and aerobic systems necessary for a better rowing performance.

Race Strategies:

• Pacing: Given Eladio's tendency to start strong but slow down in running segments, adopting a more conservative start to better distribute energy throughout the race could be beneficial. Utilizing a running watch to keep track of pace and aiming to run negative splits—where each running segment is slightly faster than the previous—can help manage stamina more effectively.
• Transition Efficiency (Roxzone): The Roxzone time indicates better-than-average transition times, suggesting good organizational skills and preparation in the transition area. Maintaining or even improving this by practicing quick transitions, having a clear layout of gear, and minimizing rest time between segments can shave off valuable seconds.
• Strength Endurance Balance: Given the strength in specific exercises, integrating more compound movements that mimic the race's demands, such as sled drags combined with immediate transition to running, can help build a more race-specific fitness profile. This strategy helps in creating a balance between strength and endurance, particularly improving the compromised running performance post-strength exercises.
• Recovery and Nutrition: Implementing a rigorous recovery protocol, including proper hydration, nutrition, and active recovery sessions, can significantly impact race day performance. Tailoring nutrition to support long-duration endurance as well as high-intensity segments will ensure that Eladio has the energy required to perform optimally across all segments of the race.

By addressing these areas of improvement with targeted training and strategic adjustments, Eladio Dorrego Ortiz can look forward to enhancing his overall race performance, with a special emphasis on turning his running segments from a weakness to a strength.