Cerda Ruben Performance Analysis

Overall Performance:

Ruben, you crushed it at the 2024 Dallas Hyrox event! Finishing in 01:26:09 puts you in the top 11% of 2857 athletes—pretty impressive! Your total running time of 00:42:26 was actually 00:41 faster than average, which showcases that you have a strong runner profile. However, your pacing in the first segment (Running 1) was a bit off, coming in 00:50 slower than average. It's crucial to find that sweet spot of not going out too fast to conserve energy for the later segments. Overall, you're showing great potential as a hybrid athlete, but there's room for improvement in your strength segments to balance things out. Let’s break it down!

Segments to Improve:

• Sandbag Lunges: You clocked in at 00:05:57, which is 00:52 slower than average. Try incorporating weighted lunges into your training, focusing on form and explosiveness. Aim for 3 sets of 10 lunges per leg with a moderate weight. Also, practice transitioning quickly between lunges to mimic race conditions.
• Wall Balls: You came in at 00:07:06, which is 00:35 slower than average. Work on your squat depth and ball height. Try doing 4 sets of 15 reps with a lighter ball to focus on speed and technique. Gradually increase your weight as you get more comfortable.
• Sled Pull: Your time was 00:05:01, just 00:04 slower than average, but we can do better! Focus on explosive pulls—set a timer for 30 seconds and pull for max distance. Incorporate resistance bands to improve your strength in the pulling motion.
• Sled Push: You recorded 00:03:03, which is 00:09 slower than average. Focus on leg drive and core stability. Incorporate sprint intervals with the sled; 10-15 meters as fast as you can, then rest for 30 seconds. Repeat 5-7 times.
• Roxzone: Your 00:06:22 was 00:31 faster than average, which is awesome! But let’s make it even better! Work on transitioning quicker between exercises—practice setting up your equipment in advance and minimizing your rest periods.
• Burpees Broad Jump: You finished this segment at 00:05:02—00:16 faster than average. Keep pushing the pace here! Try doing burpees in intervals; 30 seconds of burpees followed by a 10-second rest. Do 5 rounds, focusing on form and explosive jumps.

Race Strategies:

During the race, pacing is everything, especially in the first running segment. Start at a pace that feels comfortable and allows for energy conservation. Aim to maintain that for the first half and then push harder in the second half when you know what you've got left in the tank. Hydration and nutrition are key; a well-timed gel or electrolyte drink can work wonders. Remember, transitions are just as important as the exercises themselves. Make sure to practice quick changes in your training sessions. Lastly, keep your mindset positive; when fatigue hits, remind yourself of why you started. “You don’t have to be great to start, but you have to start to be great!”

Conclusion:

Ruben, you're on the right track! With a few tweaks and dedicated training on those specific segments, you can turn your performance into a true powerhouse display. You're already showing great speed; now let's tighten up those strength segments and transitions. Keep grinding, and remember that every rep counts—just like every burpee (but let’s not talk about those too much, right? 😅). Stay focused, stay strong, and let’s get you to that finish line even faster next time! Keep pushing, and always remember—“The only bad workout is the one that didn’t happen.” Let’s get after it! 💪💥

Your Rox-Coach is here to help you reach the next level!