Pérez Dora Hyrox Result

Overall Performance:

Dora, first off, big props on your performance at the 2024 Anaheim Hyrox! Finishing in the top 53% overall and 55% in your age group is no small feat. You’ve shown that you’ve got the endurance of a gazelle and the tenacity of a pit bull. Your total running time of 41:57 is impressive, clocking in 9:16 faster than the average. This clearly indicates that you have a strong running profile, which is a valuable asset in Hyrox competitions. However, you did have a bit of a pacing issue, particularly in the first segment of running. Starting out at a pace of 6:42 was a tad slower than average (1:11), which may have left you with a little bit more energy than needed at the end. But hey, it’s all about learning and adapting! You've got the legs; now let’s work on that muscle strength to balance things out.

Segments to Improve:

There are a few segments where we can tighten things up to really elevate your game. Here’s a breakdown of the segments that need a bit more love:

• Sandbag Lunges (00:09:47): This was your slowest segment, almost 4:10 slower than average. The key here is to focus on strength and endurance in your legs. Try incorporating weighted lunges and step-ups into your routine. Work on form: keep your chest up and engage your core. Aim for higher repetitions with moderate weight to build endurance.
• Wall Balls (00:08:05): A solid exercise that can really burn, but you clocked in 2:14 slower than average. To improve here, practice your squats and ensure you’re getting full depth. Add medicine ball squats and throws to develop power. Keep your breathing steady; it’s a marathon, not a sprint! 😅
• Sled Pull (00:07:01): This took you 26 seconds longer than average. Focus on your pulling technique. Make sure to keep your back straight and engage your legs. Include heavy sled drags in your workouts, and don’t forget to strengthen your grip with farmer's carries.
• Ski Erg (00:05:50): You were 30 seconds slower than average. To improve, focus on your stroke technique. Work on power pulls and interval training on the Ski Erg. Ensure you’re engaging your core and pulling with your legs as well as your arms.
• Farmers Carry (00:02:56): Being 25 seconds slower than average is a cue to build grip strength and overall endurance. Incorporate heavy carries into your training, focusing on maintaining an upright posture and a strong core.

Race Strategies:

Now let’s talk tactics. Here’s how you can better execute your race strategy:

• Pacing: Start a little stronger on the first run. Aim for a pace closer to what you did in running 2, around 4:38. This will set a solid tone for the rest of the race.
• Transitions: You spent 9:09 in the roxzone, which is 57 seconds longer than average. Work on your transitions during training. Set up mock races where you practice moving quickly between exercises, minimizing downtime.
• Nutrition: Don’t underestimate the power of proper nutrition before the race. Fuel your body with carbs and hydrate well to ensure you have energy in the tank.

Conclusion:

Dora, remember, every champion was once a contender that refused to give up! 💪 Embrace the grind and don’t shy away from the tough workouts. You’ve got the running down, and now it’s time to build that strength. “What defines us is how well we rise after falling,” said the great David Goggins. Keep pushing, keep learning, and remember to have fun while you’re at it. You’ve got this! The Rox-Coach is here to help you every step of the way. 🏆