Pulido Prieto Roberto Hyrox Result

Overall Performance

Roberto Pulido Prieto had a solid performance in the 2023 Madrid Hyrox race, finishing with an overall rank of 401 out of 756 athletes, placing him in the top 53% of participants. In his age group (40-44), he ranked 60 out of 113 athletes, also in the top 53%. His total race time was 01:31:55, with a total running time of 00:43:51, which was 3 seconds slower than the average.

Roberto's strongest segment was the first running segment, where he completed it in 00:04:01, 36 seconds faster than the average. He also performed well in the sled push, sled pull, and burpees broad jump segments, completing them faster than the average.

However, there were areas where Roberto could improve his performance. The segments where he lost the most time were the sandbag lunges, farmers carry, running 8, ski erg, running 6, and rowing. These segments will be the focus of improvement in the following sections.

Segments to Improve

1. Sandbag Lunges: Roberto completed this segment in 00:07:43, which was 2 minutes and 10 seconds slower than the average. To improve his performance in sandbag lunges, Roberto should focus on building lower body strength and endurance. Incorporating exercises such as lunges, squats, and deadlifts into his training routine will help improve his performance in this segment. Additionally, practicing proper form and technique during sandbag lunges will be crucial for efficiency and speed.

2. Farmers Carry: Roberto completed the farmers carry segment in 00:03:07, which was 43 seconds slower than the average. To improve his farmers carry performance, Roberto should focus on grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and kettlebell swings can help improve grip strength. Additionally, incorporating exercises that target the shoulders, back, and core will enhance overall upper body strength and stability.

3. Running 8: Roberto completed this running segment in 00:07:07, which was 35 seconds slower than the average. To improve his running performance, Roberto should focus on increasing his cardiovascular endurance and speed. Incorporating interval training, such as sprints and hill runs, into his training routine will help improve his running speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, will help improve running performance.

4. Ski Erg: Roberto completed the ski erg segment in 00:04:47, which was 17 seconds slower than the average. To improve his performance on the ski erg, Roberto should focus on building upper body strength and improving his technique. Incorporating exercises such as rows, pull-ups, and push-ups into his training routine will help develop the muscles used in the ski erg. Additionally, practicing proper form and technique on the ski erg, including proper arm and leg positioning, will help improve efficiency and speed.

5. Running 6: Roberto completed this running segment in 00:05:56, which was 15 seconds slower than the average. To improve his running performance in this segment, Roberto should focus on building his cardiovascular endurance and improving his running technique. Incorporating longer distance runs and tempo runs into his training routine will help improve endurance. Additionally, working on running form, including stride length, foot strike, and arm positioning, will help improve efficiency and speed.

6. Rowing: Roberto completed the rowing segment in 00:05:07, which was 13 seconds slower than the average. To improve his performance on the rower, Roberto should focus on building his upper body and core strength. Incorporating exercises such as rows, pull-ups, and planks into his training routine will help develop the muscles used in rowing. Additionally, practicing proper rowing technique, including smooth and controlled movements, will help improve efficiency and speed.

Strategies

- Pacing: Roberto should focus on maintaining a consistent pace throughout the race to avoid fatigue and prevent burnout. It is important for him to find a balance between pushing his limits and conserving energy for the later segments.
- Transition Time: Roberto should work on improving his transition time between segments, particularly in the roxzone. By practicing quick and efficient transitions, he can gain valuable seconds that can make a difference in his overall race time.
- Strength Training: Roberto should prioritize strength training exercises that target both upper and lower body muscles to improve his overall performance in strength-based segments. This will also help enhance his running performance by improving his power and endurance.
- Cardiovascular Endurance: Roberto should incorporate interval training and longer distance runs into his training routine to improve his cardiovascular endurance. This will enable him to maintain a faster pace during the running segments and prevent fatigue towards the end of the race.
- Technique: Roberto should focus on practicing proper form and technique for each segment to maximize efficiency and minimize energy expenditure. This includes maintaining proper posture, using the correct muscle groups, and executing movements with precision.

By implementing these strategies and incorporating specific exercises and drills into his training routine, Roberto Pulido Prieto can improve his performance in the identified areas and enhance his overall race performance.