Lemus Ulises Hyrox Result

Overall Performance:

Hey Ulises, first off, let me just say, you crushed it out there! Finishing 722nd overall out of 2857 athletes puts you in the top 25%, and being 117th in your age group means you're definitely holding your own! Your overall time of 01:48:07 is impressive, especially considering you ran faster than average with a total running time of 00:52:23—15 seconds quicker than the average. That’s some solid running! 🏃‍♂️💨

However, let’s dive into the pacing. Your first run was a tad slower than average, which can sometimes set a tone for the rest of the race. It’s like starting a Netflix show with a slow episode; it can make you question your commitment! But you picked it up on the second run, showing you’ve got the endurance and speed to keep pushing. Your overall profile leans more towards being a runner, so let's make sure we balance that out with some strength training.

Segments to Improve:

• Roxzone: 00:12:17 - This was your slowest segment and definitely an area to focus on. A 2:34 slower than average means you might have taken a breather or struggled with transitions. To improve, work on your overall fitness and efficiency in moving between exercises. Try these drills:
• Transition Drills: Set up a circuit where you practice moving from one exercise to another with minimal rest. This could include quick sets of burpees, wall balls, and sled pushes, focusing on speed and efficiency.
• High-Intensity Interval Training (HIIT): Incorporate short but intense workouts that mimic race conditions. For instance, alternate between 30 seconds of intense exercise and 15 seconds of rest to simulate the race's demands.
• Sled Pull: 00:06:47 - This was a tough one for you, coming in slower than average. To boost your sled pull, focus on your pulling technique. Here are some tips:
• Plyometric Rows: Use a resistance band or TRX straps to perform explosive rows. This helps build the explosive strength needed for the sled pull.
• Core Stability Work: Engage your core with planks and side planks; a strong core will help you maintain stability and power through the sled pull.
• Burpees Broad Jump: 00:07:07 - A 14-second deficit here is no joke. These can be taxing, but we can turn them into a strength!
• Burpee Variations: Try different burpee variations—like adding a jump at the end or reducing the push-up to build speed. Incorporate these into your warm-ups.
• Broad Jump Drills: Work on your broad jump technique, focusing on landing softly and driving through your heels to maximize distance.
• Wall Balls: 00:08:02 - You can definitely shave off some time here! To improve, aim for form over speed:
• Wall Ball Technique Drills: Focus on your squat depth and explosiveness. You can incorporate box squats to strengthen your legs.
• Weighted Squats: Adding weight can help build the strength you'll need to push those wall balls higher and faster.

Race Strategies:

For your next race, consider a pacing strategy that helps you maintain energy throughout, especially in the early stages. Starting with a slightly slower pace can save your legs for the latter parts. Think of it as saving the last cookie for later—why ruin your appetite early, right?

• Segment Strategy: Use a pacing strategy that allows you to recover during running segments. For instance, during the first running segment, maintain a steady pace but save some energy for the sled pull and other strength-based segments.
• Visualize Transitions: Before the race, mentally visualize how you’ll transition from one exercise to another. This can help you prepare and reduce time spent in the Roxzone.
• Stay Hydrated: Hydration can often be the silent hero. Make sure you’re not just guzzling water but timing it well to avoid feeling heavy during runs.

Conclusion:

Ulises, you're on the right path, and with a few tweaks here and there, you can absolutely level up your performance! Remember, "Success is the sum of small efforts, repeated day in and day out." Keep pushing those limits, and don’t shy away from the sleds and wall balls, no matter how much they might make you question your life choices! 😅💪

So, lace up those shoes, grab that wall ball, and let’s turn those weaknesses into strengths. You’ve got this, champ! Catch you at the next race—let’s make it even better! 💥

Stay strong,

The Rox-Coach