Ramos Guy Hyrox Result

Overall Performance:

Guy Ramos displayed a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 59% of all athletes and the top 60% in his age group. His overall time was 01:47:23 with a total running time of 00:55:53, which was 03:11 slower than the average. This suggests that Guy has a more strength-oriented profile rather than a runner's profile, as his performance in strength exercises like the Sled Push and Wall Balls was significantly better than his running segments. However, the pacing indicates that he may have started at an appropriate pace but lost steam in the latter running segments, indicating potential endurance or pacing issues.

Segments to Improve:

• Total Running Time: Guy needs to focus on improving his endurance and speed. Interval training, consisting of short, high-intensity bursts followed by recovery periods, can help improve both. Incorporating long, slow runs into his training plan will also improve his aerobic capacity. Specific drills like Fartlek and tempo runs can refine his pacing strategy and endurance.
• Roxzone: The slower Roxzone time suggests issues with transition efficiency and overall fitness. Incorporating circuit training into his regimen, with minimal rest between sets, can improve his ability to quickly recover and move between exercises. Practicing transitions, even mentally, can reduce hesitancy and improve overall Roxzone performance.
• Burpees Broad Jump: This exercise requires both strength and explosive power. Plyometric training, including exercises like box jumps and squat jumps, can enhance his explosive power. Improving burpee efficiency, through form correction and endurance exercises, will also help decrease his time in this segment.
• Sandbag Lunges: While his performance here was average, there's room for improvement. Strength training focused on the lower body, such as squats and deadlifts, along with lunges carrying progressively heavier weights, can improve his performance. Balance and core stability exercises will also enhance his ability to manage the sandbag's weight efficiently.

Race Strategies:

• Pacing: Guy should focus on a more conservative start to conserve energy for a stronger finish in the latter part of the race. Breaking down the race into segments and setting target times based on his training performances can help manage his pace more effectively.
• Transition Efficiency: Reducing time in the Roxzone is crucial. Guy should practice quick transitions between exercises, including setting up equipment in advance and mentally rehearsing the next exercise during the preceding one.
• Endurance Training: Given the slower total running time, prioritizing endurance training in his regimen will help improve his running segments. Alternating between high-intensity interval training (HIIT) and long, steady-state runs can offer a balanced approach to improving overall running performance.
• Strength and Power Development: Continuing to build on his strength and power, especially for exercises where he performed well, will ensure these segments remain his strong suit. However, focusing on neglected muscle groups and incorporating full-body strength workouts will provide a more balanced performance.

In conclusion, Guy Ramos has shown potential in strength-focused segments but needs to enhance his running endurance, transition efficiency, and performance in specific exercises. A balanced approach to training, focusing on both endurance and strength, combined with strategic pacing and transition practice, will help him improve in future HYROX races.