Crespo Jose Hyrox Result

Overall Performance:

Jose, you put in a solid effort at the 2024 Madrid Hyrox, finishing with an overall time of 01:30:25, landing you in the top 59% of all athletes and top 58% in your age group. That’s no small feat! Your pacing showed some potential; however, it indicates that you might have started a bit too cautiously, especially with the first running segment at 00:05:31, which was 00:46 slower than average. This suggests that you could handle a stronger start — something to think about for your next race. Your total running time of 00:45:09 indicates a stronger strength profile, as it was slower than average, meaning there’s room to enhance your running endurance while capitalizing on your strength capabilities.

Segments to Improve:

Now let's dive into the segments where you can really turn the tide and make those weaknesses into strengths. Here are the key areas for improvement:

• Sandbag Lunges (00:06:01): This segment was slower than average by 00:31 seconds. Sandbag lunges can be taxing on the legs, so it's crucial to improve your endurance and strength here. Focus on strengthening your glutes, quads, and core. Try the following:
• Weighted Lunges: Incorporate various lunge styles (forward, reverse, side lunges) with a sandbag to build strength and endurance. Aim for 3 sets of 10-15 reps per side.
• Plyometric Lunges: These will help with explosiveness and endurance. Perform 3 sets of 10 reps, focusing on quick transitions.
• Core Work: Include planks and rotational movements (like Russian twists) to stabilize your core, which is crucial during lunges.
• Sled Push (00:03:25): You were 00:21 seconds slower than average. The sled push is a test of power and leg strength. Improve your push by focusing on leg strength and technique:
  • Heavy Sled Pushes: Perform sled pushes with increasing weights to build strength. Start with 3 sets of 20-30 meters, focusing on driving through your heels.
  • Leg Press and Squats: Incorporate these into your weekly routine. Aim for 3-4 sets of 8-12 reps to build overall leg strength.
  • Technique Drills: Work on your form by practicing slow, controlled pushes to really feel the muscle engagement.
• Rowing (00:05:20): You lagged behind by 00:24 seconds compared to the average. Rowing is not just about strength; it requires technique and endurance. To improve:
  • Interval Rowing: Incorporate high-intensity interval training (HIIT) on the rowing machine. Try 30 seconds of max effort followed by 1 minute of rest, repeated for 10 rounds to build endurance and power.
  • Technique Focus: Spend time on form — proper drive, finish, and recovery phases are essential. Consider video analysis or coach feedback.
  • Supplementary Workouts: Add core exercises like hanging leg raises to improve your rowing posture and power.
• Overall Roxzone (00:08:45): This indicates that your transition times were slower than average by 01:17. Effective transitions can save valuable time:
  • Practice Transitions: Set up mock race scenarios where you practice moving from one exercise to the next quickly. Time yourself and aim to improve with each trial.
  • Fitness Circuit Training: Include workouts that mimic the race format, where you transition between strength and cardio exercises rapidly.
  • Mindset Training: Develop a mental checklist or mantra for transitions to keep you focused and quick.

Race Strategies:

Here's how you can strategize your race performance next time:

• Start Strong: Work on your pacing strategy, aiming for a consistent effort throughout. Use your training runs to find out your optimal starting pace.
• Stay Hydrated and Fueled: Make sure you're properly hydrating and consuming energy gels or snacks during the race to keep your energy levels stable.
• Visualize Transitions: Before the race, visualize each segment and your transitions. Knowing what’s next can mentally prepare you to move faster.
• Use Your Strengths: Capitalize on your strength segments where you excel, pushing harder there to build momentum for the running segments.

Conclusion:

Jose, remember that every race is a learning experience. You're in the journey to greatness, and just like David Goggins says, “Don’t stop when you’re tired; stop when you’re done.” Keep pushing your limits and embrace the grind. With focused training on your weaknesses and a solid strategy, I see you climbing the ranks in no time! Keep up the hard work, and let’s crush those future Hyrox events! 💪💥

Stay strong and keep hustling, The Rox-Coach.