Malvido Alvero Boris Hyrox Result

Overall Performance

Boris Malvido Alvero's performance in the 2024 Bilbao HYROX race places him solidly within the top 77% of all athletes and within the top 70% of his age group, demonstrating a commendable level of fitness and determination. His total running time was 00:49 faster than the average, indicating a stronger running profile. However, there were segments, particularly in strength-based exercises and transitions (Roxzone), where Boris showed potential for significant improvement. His pacing appears to have been conservative at the start, with the first running segment slower than average, but improved as the race progressed, suggesting a potential to enhance overall performance by adjusting pacing strategies from the onset. Boris's profile leans towards a runner, suggesting a focus on strength and transition speed could yield substantial overall improvements.

Segments to Improve

• Roxzone: The time spent in Roxzone was significantly slower than average, indicating slower transitions or unnecessary rest between exercises. To improve, focus on interval training that mimics the race's structure, alternating between high-intensity exercises and short, brisk transitions. Practice moving quickly between stations without sacrificing safety or form.
• Sled Pull: To enhance performance in sled pull, which was notably slower, incorporate more posterior chain exercises like deadlifts, kettlebell swings, and pull-throughs. Also, practice specific sled pull drills, varying weight and speed, to build both strength and technique.
• Burpees Broad Jump: This segment was slower, indicating a need for more explosive power and endurance. Plyometric exercises such as box jumps, squat jumps, and lunge jumps will be beneficial. Additionally, burpee drills focusing on minimizing ground contact time and improving jump distance should be incorporated into training.
• Sled Push: A slower performance here suggests the need for stronger leg drive and endurance. Include leg press, weighted sled pushes, and high-resistance bike sprints in the training regimen to build strength and power in the legs.
• Ski Erg: To improve the ski erg time, focus on upper body endurance and power. Incorporate exercises like pull-ups, bent-over rows, and lat pulldowns. Also, practice on the Ski Erg with interval training to improve technique and stamina.

Race Strategies

• Start Stronger: Boris should consider starting the race with a slightly faster pace in the initial running segments. This doesn't mean going all out from the start but rather not being overly conservative, to avoid having to play catch-up later in the race.
• Transitions: Given the slower Roxzone time, focusing on minimizing transition times is crucial. This can be achieved by mentally rehearsing the race layout and transitions, ensuring familiarity with the sequence of events to reduce hesitation and improve flow between segments.
• Mid-Race Check: Implement a strategy to assess pace and energy levels at the midpoint. If Boris is feeling strong, he can gradually increase his pace, especially in stronger segments. Conversely, if energy levels are depleting, focusing on maintaining a steady pace and conserving energy for strength segments can prevent significant time loss.
• Strength Training Emphasis: While maintaining his running prowess, Boris should place a greater emphasis on strength training, particularly targeting the identified weaker segments. This balanced approach will help transform these weaknesses into strengths, contributing to a more well-rounded performance.

Incorporating these tailored strategies and focusing on the outlined areas for improvement will equip Boris Malvido Alvero with the tools necessary for a stronger, more competitive performance in future HYROX races.