Prieto Santana Juan Manuel Hyrox Result

Overall Performance:

Juan Manuel Prieto Santana's performance in the 2024 World Championships Nice was impressive, securing a top 7% finish overall and top 3% in his age group. His total running time was 01:02 faster than average, showcasing his strength as a runner. However, Juan's performance in the Roxzone and several strength exercises, notably the Sled Pull and Sandbag Lunges, indicated areas for improvement. His pacing in the first running segment was slightly slower than average, but he improved his pace in subsequent running segments, suggesting a conservative start but strong endurance. Overall, Juan has a runner profile with a need to focus more on strength training to improve his overall performance.

Segments to Improve:

• Roxzone: Juan's time in the Roxzone was significantly slower than average, indicating longer transition times between exercises or excessive rest. To improve, Juan should focus on exercises that enhance his overall fitness and reduce transition times. Circuit training that mimics the race's structure, transitioning quickly between running, strength exercises, and minimal rest, could be beneficial. Additionally, practicing specific transitions between exercises can help reduce hesitancy and improve efficiency.
• Sled Pull: This was one of Juan's weaker segments. To improve, he should incorporate more posterior chain exercises, such as deadlifts, kettlebell swings, and pull-throughs, to build strength. Specific sled pull training, focusing on form—keeping a low center of gravity and driving through the heels—will also enhance performance. Incorporating high-intensity interval training (HIIT) with sled pulls can simulate race conditions and improve endurance.
• Sandbag Lunges: Juan's performance in sandbag lunges was below average, indicating a need for improved lower body strength and endurance. Bulgarian split squats, lunges with weight (progressing to sandbag to mimic race conditions), and step-ups can build the necessary strength and stability. Additionally, core strengthening exercises will help maintain form and balance when performing lunges under fatigue.
• Sled Push: Slightly below average performance suggests a need for improved leg power and anaerobic capacity. Training should include leg press, squats, and explosive movements like box jumps and sprinting. Practicing the sled push with varying weights and distances, focusing on explosive starts and maintaining momentum, will directly translate to improved race performance.

Race Strategies:

• Start Pacing: Juan should continue with a conservative start but aim to slightly reduce the gap to the average in the initial running segments. A balanced start can conserve energy while keeping him competitive from the onset.
• Transition Efficiency: Focusing on smoother and quicker transitions between exercises can save valuable time. Practicing the sequence of exercises and transitions as part of his training will make these movements more instinctual and less time-consuming during the race.
• Strength Endurance: Given Juan's runner profile, incorporating more strength endurance training will help him maintain performance in strength-focused segments. This includes combining strength exercises with minimal rest and integrating these sessions with his running training to improve his ability to handle the demands of both running and strength exercises concurrently.
• Mental Preparation: Mental resilience training, including visualization and race-day strategy planning, will prepare Juan to tackle challenging segments more effectively and maintain focus throughout the race, particularly in areas he finds more demanding.

By addressing these specific areas of improvement and implementing the suggested strategies, Juan Manuel Prieto Santana can significantly enhance his performance in future HYROX races, balancing his strong running capabilities with improved strength and efficiency in transitions and strength-focused exercises.