Hontiveros Carlo Hyrox Result

Overall Performance:

Carlo, first off, hats off to you for finishing in the top 32% overall and an impressive top 1% in your age group! That’s no small feat! Your overall time of 02:44:39 shows you're clearly putting in the effort. You've got the running game down, with a total running time of 01:19:31, which is 28 seconds faster than average. This indicates a strong runner profile, but it also suggests that there's some work to be done on the strength-based segments. It seems like you started a bit slow on your first run, which can happen when you're trying to pace yourself. It’s like trying to sneak up on a squirrel—slow and steady doesn’t always win the race in Hyrox! Your pacing could use a little tweaking, especially in those early laps to capitalize on your running strengths.

Segments to Improve:

• Wall Balls (18:38): This was your slowest segment and a major area for improvement. Most athletes can whip through this with more efficiency. Aim for 10-12 reps per set to keep your heart rate up while maintaining form.
• Drills: Practice wall balls with a lighter ball to work on speed and consistency. Focus on a fluid motion—squat down, explode up, and catch that ball like it owes you money! Aim for 3 sets of 20 reps at a lighter weight to build your speed.
• Form Correction: Ensure your squat is deep enough to generate power but not so deep that you feel like you're digging to China. Keep your core tight and your eyes on the target!
• Sled Pull (10:13): A tough one, but with the right approach, you can shave some serious time here. You lost a little time compared to the average, and that’s where we can dig in.
• Drills: Try incorporating resisted sprints with a sled to build strength and speed. Aim for 5-6 short, intense pulls of 30-40 meters to simulate race conditions.
• Form Correction: Keep your posture upright—don’t be that person hunched over like you’re trying to hide from the world. Keep your arms straight and use your legs to drive the sled forward.
• Farmers Carry (04:58): This segment was slower than average. Grip strength is key here, so let’s build that up!
• Drills: Incorporate heavy carries in your training. Try carrying heavy kettlebells or dumbbells over a distance of 40-50 meters. Aim for sets of 3-4 carries with a rest in between.
• Form Correction: Keep your shoulders back and your core engaged. Pretend you’re carrying the world’s smallest dog and you want it to feel safe. Keep it steady!
• Roxzone (14:47): Slower than average means you could be taking too much time transitioning between exercises. This is where you can gain some easy seconds!
• Drills: Work on quick transitions in your workouts. Pair two exercises and practice moving quickly from one to the other. For example, do a set of wall balls, then immediately go to the sled push.
• Fitness Improvement: Incorporate high-intensity interval training (HIIT) in your regimen to improve overall fitness and make those transitions feel more natural.
• Sandbag Lunges (11:29): Another segment that could use some love. You want to be gliding through these like a gazelle, not trudging like a hippo.
• Drills: Focus on form and explosiveness. Try doing weighted lunges with a sandbag to build strength and endurance. Work on sets of 10-15 lunges per leg.
• Form Correction: Ensure your front knee doesn’t go past your toes. Drive through your heel and keep your chest up—no one likes a lunge that looks like a bad yoga pose!
• Ski Erg (06:08): You spent a bit longer than average here, so let’s sharpen that up. Remember, it’s not about skiing in the Alps, it’s about getting through this segment!
• Drills: Incorporate interval training on the Ski Erg. 30 seconds of max effort followed by 30 seconds of rest, repeated for 10 rounds will build your endurance and speed.
• Form Correction: Focus on driving your elbows down and back. Your core should be engaged to keep your body stable while you power through each pull.

Race Strategies:

During the race, consider starting a bit faster on that first run if you feel good. You want to capitalize on your strengths early on. Practice mental strategies to keep you focused—use positive affirmations to remind yourself why you’re there. A little mantra like “I’m stronger than I think!” can go a long way. Hydration and nutrition are key; don't forget to fuel properly before and during the race. Trust your training and believe in your ability to improve.

Conclusion:

Carlo, you've got a solid foundation here, and it’s just about refining your weaknesses to turn them into strengths. Remember, every great athlete was once a beginner who refused to give up. “Success is the sum of small efforts, repeated day in and day out.” Keep pushing through those tough segments, and don’t forget to enjoy the journey! You’re doing awesome, and I can’t wait to see you crush it next time! 💪💥

Keep grinding, and let’s take that performance to the next level. This is The Rox-Coach, signing off! 🏆