Rubalcaba Fernando Hyrox Result

Overall Performance

Fernando Rubalcaba showed a commendable performance in the 2024 Ciudad de Mexico HYROX race. His overall time was 03:01:43, placing him in the top 100% of 905 athletes in the overall rank and in his age group category. Fernando's total running time was 01:20:27, which is 05:27 faster than the average time. This suggests that Fernando has a strong runner profile. An interesting aspect of his race was his pacing. Although he started off a bit slow in Running 1, he quickly compensated in the subsequent running segments, often finishing faster than the average time. This indicates that Fernando may have an excellent endurance and ability to maintain a high pace throughout the race.

Segments to Improve

Looking at Fernando's performance in detail, there are several segments where Fernando could improve. These include Sandbag Lunges, Burpees Broad Jump, Wall Balls, Rowing, and Roxzone.

• Sandbag Lunges: This was Fernando's slowest segment, with a time of 00:26:39, which is 06:42 slower than average. To improve, Fernando could incorporate more lunges into his regular training routine. Weighted lunges, in particular, can help build strength and endurance for this segment.
• Burpees Broad Jump: Fernando took 00:16:16 to complete this segment, which is 03:04 slower than the average. Plyometric exercises, like box jumps and squat jumps, can help improve Fernando's explosive power and speed for the broad jump. Furthermore, practising burpees independently can help improve his overall speed and efficiency in this segment.
• Wall Balls: With a time of 00:17:42, which is 01:23 slower than average, Fernando could benefit from incorporating more functional strength workouts into his routine. Exercises that target the legs, core, and upper body, such as squats, deadlifts, and kettlebell swings, can improve his performance in this segment.
• Rowing: Fernando finished this segment in 00:07:48, 01:04 slower than average. To improve, Fernando could focus on his rowing technique, ensuring that he's using his entire body during the stroke. Additionally, incorporating interval training on the rower can help improve his overall speed and endurance.
• Roxzone: Fernando finished this segment in 00:13:32, which is 00:56 faster than average. Even though he is above average in this segment, there's always room for improvement. Training his transition time and improving his overall fitness can help Fernando increase his speed in this segment.

Race Strategies

In terms of race strategies, Fernando should focus on maintaining a steady pace throughout the race, especially during the initial running segments. This will ensure he has enough energy to perform well in the later segments. Fernando should also consider incorporating active recovery techniques during the roxzone, such as deep breathing exercises and dynamic stretching, to recover more quickly and efficiently. Lastly, Fernando should focus on his form and technique during the strength-based segments to ensure he's performing each exercise as efficiently as possible.