Hernandez Lopez David Hyrox Result

Overall Performance:

David, you tackled the 2024 Frankfurt Hyrox with heart and determination, finishing strong with an overall time of 01:36:33, placing you in the top 77% of the field. That’s no small feat! Your total running time of 00:46:03 is impressive—being 01:18 faster than the average shows you’ve got those running legs dialed in. 🏃‍♂️💨

However, your pacing strategy needs a little fine-tuning. You started off like a rocket with a blazing Running 1 split of 00:04:35—25 seconds faster than average—but then you might have felt a bit of that early burn in your later running segments. This indicates a potential need for pacing strategy adjustments. You’ve got a strong runner profile, but there’s room for improvement on the strength side, especially given some of the slower segments in strength-based exercises.

Segments to Improve:

Let’s dive into the segments where you can turn weaknesses into strengths:

• Wall Balls (00:09:45): This segment was a notable bottleneck for you, coming in 02:02 slower than average. Wall balls are all about coordination and endurance. Start incorporating drills like:
• 3-2-1 Wall Ball Sets: Perform 3 wall balls, rest for 10 seconds, then do 2, rest for 10 seconds, and finish with 1. Repeat for 5 rounds. Focus on form and depth!
• Weighted Squats: Build leg strength to improve your wall ball performance. Aim for 3 sets of 10-15 reps with a weight that challenges you while maintaining form.
• Sled Pull (00:06:25): You lost 46 seconds here compared to the average. This is a test of both strength and endurance. To improve, try:
• Sled Drags: Work on both forward and backward sled drags to strengthen your legs and core. Aim for 4 x 20 meters at a challenging weight, focusing on explosive power.
• Single-leg Deadlifts: This will help improve balance and strength in your posterior chain. Perform 3 sets of 8-10 reps per leg.
• Sandbag Lunges (00:06:19): At 24 seconds slower than average, it’s clear this is a segment to prioritize. Try the following:
• Sandbag Carries: Incorporate carries into your routine to build endurance and strength. Carry the sandbag for 30-60 seconds, then perform lunges with it. Repeat for 5 rounds.
• Dynamic Lunges: Practice with lighter weights to improve form and stamina. Aim for 4 sets of 12-15 reps, focusing on explosive movements.

Race Strategies:

Now that we’ve identified the segments to improve, let’s talk strategy for race day:

• Pacing: Start strong, but not too strong! Aim for your average lap pace for the first few running segments, then pick it up if you’re feeling good. Remember, it’s a marathon, not a sprint—unless you’re sprinting, then it’s a sprint!
• Transition Time: Your overall Roxzone time was 06:25, which is 01:51 faster than average. Keep that momentum going! Practice transitioning between exercises during workouts to get comfortable.
• Focus on Breathing: Especially in strength segments, remember to control your breathing. Inhale during exertion and exhale as you reset. It’s like a little dance—just try not to trip over your own feet!

Conclusion:

David, you’ve shown you can run like the wind, but now it’s time to channel that energy into building your strength and endurance in the challenging segments. Remember what David Goggins said: “You are not going to die because you’re exhausted.” Push through those tough moments, and watch your performance skyrocket! 💥

Keep grinding, stay focused, and embrace the journey. Every training session is a step toward greatness. “The only easy day was yesterday,” so let’s make today count! Let’s get to work and turn those weaknesses into powerful strengths. You got this! 💪

See you in the roxzone,

The Rox-Coach.