CarmonaMorales Moises Hyrox Result

Overall Performance:

Moises, you crushed it out there at the 2024 Dallas Hyrox event! Finishing with a time of 01:32:00 puts you in the top 16% of 2857 athletes, which is no small feat. Your overall rank of 472 and age group rank of 116 show that you are definitely competing at a solid level. Now, let’s unpack your performance a bit.

One of the standout points is your running—while your total running time was 00:46:45, which is a bit slower than average, your best lap of 00:05:17 shows that you have the potential to really pick up the pace. It seems you might have started a tad too slow in that first run segment. Remember, it’s a Hyrox race, not a Sunday stroll! 🏃‍♂️

With a profile that leans more towards strength, you’ve got the muscles to push through those sleds and pull those weights, but we need to sharpen that running speed a bit more. Let’s harness that potential and get you across the finish line faster next time!

Segments to Improve:

• Running 1: Your 00:05:57 was 01:13 slower than average. Consider incorporating interval training to build speed. Try 400m sprints followed by 200m jogs, repeating this for 5-6 rounds. This will help you get your heart rate up and improve your pace without burning out.
• Sled Push: Clocking in at 00:03:19, you were 00:11 slower than average. Focus on developing your leg drive and core stability. Practice pushing a sled with lighter weights for longer distances to build endurance. Try 5x30m sled pushes with increasing weights each week. Remember, it’s not just about the weight, but also about technique!
• Rowing: A time of 00:05:13 was 00:16 slower than average. To improve this, work on your stroke technique and power output. Incorporate interval rowing sessions—20 seconds of all-out effort followed by 40 seconds of rest for 10 rounds. This will help you develop speed and efficiency on the rower.
• Burpees Broad Jump: At 00:05:24, you were 00:30 faster than average, so there’s a silver lining here! But let’s do even better. Focus on explosive jumps followed by fast burpees. Practice 10 burpees followed by 10 broad jumps, and aim to minimize your transition time between the two. Keep that heart rate high! 💥
• Roxzone: You managed a time of 00:07:11 here, which was 00:21 faster than average. However, we can still shave off some seconds. Work on your transitions—set up mock transitions in your training to practice getting in and out of each station quickly. Time yourself and aim to beat your personal best each session.

Race Strategies:

Now, let’s talk game plan for your next race. First off, start strong but controlled. Aim for a pacing strategy that allows you to feel powerful in the first run without burning yourself out. Use your strength segments to your advantage—go hard on the sleds and burpees, but keep an eye on your running intervals. Transition wisely between exercises; this is where seconds can turn into minutes!

Also, don’t underestimate the power of nutrition and hydration leading up to the race. Fuel your body with the right carbs and proteins, and don’t forget to hydrate—think of water as your best friend on race day. 🏆

Conclusion:

Moises, you’re already on a great path in the world of Hyrox, and with a few tweaks here and there, you’ll be racing even faster. Remember, “The only bad workout is the one that didn’t happen.” Keep pushing, keep training, and let’s turn those weaknesses into strengths. You’ve got this! 💪

Stay focused, stay driven, and let’s crush those goals together! The Rox-Coach is here to help you every step of the way. Now, go get that next training session in!