Figueroa Sanchez Felipe Andres Hyrox Result

Overall Performance:

Felipe Andres Figueroa Sanchez demonstrated a strong running profile in the 2024 Malaga HYROX race, finishing with an impressive total running time that was 04:21 faster than the average. This indicates a significant strength in running, showcasing Felipe as having more of a runner profile. His overall time placed him in the top 19% of all athletes and top 21% in his age group, which is commendable. However, his performance in the strength and skill-based segments suggests a need for improvement to balance his overall athlete profile. Specifically, Felipe started the race at a good pace but struggled with several exercise zones, particularly those requiring more specialized strength or technique.

Segments to Improve:

• Wall Balls: Felipe's time was significantly slower than average in this segment. To improve, focus on developing lower body strength and power through exercises like squats and thrusters. Practicing wall balls with a focus on form, including squat depth and push power, can help increase efficiency. Incorporating high-intensity interval training (HIIT) with wall balls can also improve endurance and performance under fatigue.
• Roxzone: The slower Roxzone time suggests a need for better overall fitness and faster transitions. Implementing circuit training that mimics the race's structure, including quick transitions between running and strength exercises, can help. Emphasize minimizing rest time and practicing swift equipment changes or setup.
• Burpees Broad Jump: Improving in this area requires enhanced explosive power and stamina. Plyometric exercises like box jumps and broad jumps will build explosive strength, while burpee intervals will increase endurance and efficiency in the movement pattern. Focusing on form, such as landing softly and maintaining a steady pace, will also aid performance.
• Sled Push/Pull: These segments indicate a need for stronger leg and core strength. Incorporating heavy sled pushes and pulls into training, with a focus on driving through the legs and maintaining a strong core, can build the necessary strength. Varied distances and weights during training will also prepare Felipe for the unpredictable nature of race conditions.
• Ski Erg/Rowing: To improve times in these areas, specific endurance and technique work on the Ski Erg and rowing machine are needed. Interval training that focuses on maintaining a high stroke rate and consistent power output, along with technique drills to ensure efficient movement, will be beneficial.

Race Strategies:

• Pacing: Given Felipe's strong running ability, maintaining a steady pace in the running segments while conserving energy for the strength-based tasks is crucial. Starting too fast can deplete energy reserves needed for later in the race. Practicing pacing in training, with simulated race conditions, can help Felipe find the right balance.
• Transitions: Improving transition times between exercises can significantly reduce overall time. Practicing quick changes in a controlled environment, such as a gym, can help Felipe minimize downtime during the race.
• Strength Endurance: Incorporating more strength endurance work into Felipe's training routine will help him maintain performance levels throughout the race. This includes longer sets of strength work with shorter rest periods to mimic the continuous nature of HYROX races.
• Technique Focus: For the skill-based segments where Felipe lost time, dedicating training sessions to focus solely on technique will be important. This includes not only the physical execution of the exercises but also strategies for efficient movement and energy conservation.

By addressing these areas of improvement with focused training and strategic race planning, Felipe can leverage his running strengths while becoming more competitive in the strength and skill segments. This balanced approach will enhance his overall performance in future HYROX races.