Moreno Rolando Hyrox Result

Overall Performance:

Rolando, you crushed it at the 2024 Dallas Hyrox event, finishing in an impressive overall rank of 109 out of 392 athletes—putting you in the top 27%! That's quite the achievement. However, let’s dig deeper and see where we can elevate your game even further.

Your overall time of 01:27:01 shows that you have solid endurance and stamina, but your total running time of 00:43:41 was 02:39 slower than average, indicating that while you have a good base, there’s room to sharpen your speed on those runs. Pacing is crucial, and it looks like you might have started a bit too fast with your first running segment. You clocked in at 00:05:19, which is about 01:02 slower than average. This could have affected your later segments, especially since running is where you lost a significant chunk of time. You have a hybrid profile, but we need to focus on enhancing your running speed while maintaining that strength for the heavy lifts. 🏃‍♂️💪

Segments to Improve:

Here are the specific segments where you can improve and the actionable steps to turn those weaknesses into strengths:

• Burpees Broad Jump (00:06:32 - 01:56 slower than average)
  • Focus on explosive power and technique. Incorporate plyometric drills like box jumps and squat jumps into your training.
  • Practice burpees separately, ensuring you have a smooth flow from the push-up to the jump. Aim for 3 sets of 10-15 reps, focusing on form.
  • Consider interval training with burpees: 20 seconds of max effort followed by 40 seconds of rest for 10 rounds.
• Sandbag Lunges (00:05:33 - 00:14 slower than average)
  • Form is crucial here! Use a mirror or record yourself to ensure your knee doesn’t go past your toes.
  • Increase your lunging volume: 4 sets of 10-12 lunges on each leg with a focus on maintaining a strong core and upright torso.
  • Incorporate weighted lunge variations, like walking lunges with a sandbag on your shoulders, to build strength.
• Roxzone (00:10:58 - 04:41 slower than average)
  • This is your transition time, and it’s a big one! Focus on improving your overall fitness through high-intensity interval training (HIIT).
  • Practice quick transitions in your workouts: set a timer and practice moving quickly from one exercise to another. Aim for a 30-second transition between exercises.
  • Run through your transitions with a stopwatch to get a feel for your pacing under fatigue.

Race Strategies:

Now let’s chat about race strategies to really capitalize on your strengths and mitigate those weaknesses:

• Pacing: Start your first run segment slightly slower than you think you should, especially if you’re feeling fresh. It’s better to finish strong than to burn out early!
• Transitions: Before the race, visualize each transition. Knowing where you’ll place your gear and how you'll move through each segment can save precious seconds.
• Mindset: Remember, the pain you feel today will be the strength you feel tomorrow! Use that mantra to push through tough segments.
• Nutrition: Fuel up properly before the race. Consider a mix of carbs and proteins to sustain your energy levels, and don’t forget to hydrate!

Conclusion:

Rolando, you’re part of the 27% who finished strong, and that’s something to be proud of! But as they say, “You’re only as good as your last race,” so let’s keep pushing. Focus on your weaknesses, especially in the burpees and lunges, and tighten up those transitions. You’ve got the potential to break into the top 100—let’s make that your next goal! 💥

Remember, it’s not about how fast you go, but how you feel when you do it. And if you ever need a reminder of why you’re doing this, just think: you could be on the couch watching Netflix, but instead, you’re out here smashing it. Keep grinding, Rolando! The Rox-Coach believes in you! 🏆