Salamanca Calvo Esteban Hyrox Result

Overall Performance:

Esteban, you finished strong at the 2024 Hong Kong Hyrox event, landing in the top 20% overall and showing some impressive skills along the way! Your overall time of 01:35:08 is commendable, especially in a competitive field of 2,712 athletes. You’ve clearly got some speed in those legs, but it looks like you might have started off a bit too fast in the first segment. Your pacing in the early runs was slightly behind the average, which indicates that you might have gone out full throttle right from the start. Remember, you’re not training to outrun a gazelle; saving a little energy for later can pay off big time! As for your profile, you seem to have a hybrid approach, but the total running time of 47:53 (which is about 57 seconds slower than average) suggests that you might want to focus a bit more on your running endurance to complement your strength work. With some tweaks, you can really capitalize on your strengths while shoring up those areas that need a little more love! 💪

Segments to Improve:

Now let’s dive into those segments that are crying out for a little TLC:

• Farmers Carry (00:04:02): This segment was a major slowdown for you, landing in the 99th percentile. To improve:
  • Drill: Practice carrying heavy kettlebells or dumbbells for time. Start with moderate weights, gradually increasing as you build strength. Aim for a distance that challenges you but doesn’t compromise your form.
  • Form Correction: Keep your shoulders back and engage your core. Focus on a steady breath; this isn’t a race to see how fast you can drop the weights!
• Sandbag Lunges (00:07:15): Another segment where you lagged behind. Here’s how to kick it up a notch:
  • Drill: Incorporate sandbag carries and lunges into your weekly routine. Start with lighter bags to ensure proper lunge form, then gradually add weight.
  • Technique Tip: Keep your front knee aligned with your ankle during lunges to avoid injury and maximize efficiency.
• Roxzone (00:07:44): A little longer than average, indicating some transition time that needs to be trimmed.
  • Strategy: Practice quick transitions between exercises. Set up mock races where you switch between different stations to mimic race conditions.
  • Fitness Tip: Incorporate some HIIT workouts to improve your overall fitness, which can help with those transitions.
• Wall Balls (00:07:03): You were faster than some, but there’s room for improvement.
  • Drill: Work on your wall ball technique. Focus on explosive power from your legs as you throw, and aim for a consistent rhythm.
  • Form Check: Ensure you’re squatting deep enough to maximize your leg drive. Think of it as a free throw, not a shot put!

Race Strategies:

Going forward, here are some strategies to consider during your races:

• Pacing: Start a bit slower on the running segments and gauge how you feel. Aim to maintain a consistent pace throughout, especially in the first half.
• Transition Focus: When you finish an exercise, practice visualizing your next move. Getting your gear ready in advance can save precious seconds.
• Mindset: Keep that mental game strong. Visualize every segment and how you’ll tackle it. Remember, “Success is where preparation meets opportunity.”

Conclusion:

Esteban, you’ve got a solid foundation to build on, and with some focused training, you can turn those weaknesses into strengths! Remember, every setback is a setup for a comeback. As you work on these areas, keep that competitive spirit high and don’t forget to enjoy the process. You're not just training to compete; you're building resilience, discipline, and a badass physique! So, lace up those shoes, grab that sandbag, and let’s get to work! 💥🏆

Until next time, stay strong and keep pushing! You've got this! - The Rox-Coach