Bermudez Josue Hyrox Result

Overall Performance:

Hey Josue! First off, congrats on finishing the 2024 Anaheim Hyrox event! With an overall time of 01:39:48, you ranked 114th out of 143 athletes, placing you in the top 79%. That’s solid work—especially in the competitive Hyrox PRO category! 💪

Your total running time of 00:45:01 is impressive, coming in 37 seconds faster than average, which clearly indicates that you have a runner's profile. However, it seems like your pacing strategy might need a little adjustment. Your first running segment (00:06:20) was a bit slower than average, potentially indicating that you started off too conservatively. Remember, in a race like this, the goal is to find that sweet spot where you can push yourself without burning out too soon.

Overall, you seem to excel in running and are quite competitive in strength exercises, but there are segments where you can enhance your performance even further. Let’s break it down!

Segments to Improve:

Now, let’s zoom in on the segments that could use a little more love. The Sandbag Lunges (00:06:56) were a significant time sink for you, clocking in 40 seconds slower than average. This is your biggest opportunity for improvement!

• Sandbag Lunges: Focus on strengthening your legs and core. Here’s how to tackle this:
  • Weighted Lunges: Incorporate weighted lunges into your routine. Start with dumbbells or kettlebells and increase the load gradually. Focus on maintaining a strong core and straight back during the movement.
  • Sandbag Carries: Perform sandbag carries over various distances to develop endurance and stability. This will help you get comfortable with the weight and improve your grip strength.
  • Mobility Work: Work on hip and ankle mobility. Incorporate dynamic stretches like walking lunges and deep squats to improve your range of motion, which is crucial for efficient lunges.
• Roxzone: Your transition time (00:10:27) was slower than average, indicating that you might have spent too much time resting or transitioning between exercises. To improve this:
  • Practice Transitions: Set up mock race scenarios where you practice transitioning between exercises. Time yourself and aim to cut down on unnecessary downtime.
  • Overall Fitness: Incorporate circuit training into your weekly routine to improve your cardiovascular fitness and muscle endurance. This will help you move faster between exercises.

Race Strategies:

Now that we have identified the segments for improvement, let’s talk about strategies you can implement during the race:

• Start Strong, Finish Stronger: Don’t be afraid to push the pace a bit more in the early running segments. Find your comfort zone but also challenge yourself to pick up the speed. Remember, a good start can set the tone for the rest of the race!
• Stay Mentally Tough: Embrace the discomfort. When you feel the burn during tough exercises like the Sled Push or Sandbag Lunges, remind yourself that you’re building mental resilience. As David Goggins says, “You’re not going to die because you’re uncomfortable.”
• Keep Your Breathing Steady: Focus on your breathing during transitions and challenging exercises. Controlled breathing can enhance performance and reduce that ‘fight or flight’ panic when you’re pushing hard.

Conclusion:

Josue, you’ve showcased your running strengths, and now it’s time to turn those weaknesses into strengths. With focused training on your Sandbag Lunges and improving your transition times, you can elevate your performance to the next level. Remember, “The only way to get better is to be uncomfortable.” So, embrace the grind! 💥

Keep pushing your limits, and don’t forget to have fun along the way. You’ve got this! And if anyone asks, just tell them you’re in training for your next epic adventure—because that’s the Hyrox spirit! 🏆

Stay motivated, stay strong, and keep chasing greatness!

Your Rox-Coach