Saenz Santiago Performance Analysis

Overall Performance:

Hey Santiago! First off, congrats on wrapping up the 2024 Dallas Hyrox event! Finishing in the top 20% overall and 66% in your age group is solid! With an overall time of 01:38:04, you clearly have some speed under your belt. Your best running lap of 00:05:32 shows you can put the pedal to the metal when it counts. However, your total running time of 00:48:29 indicates there’s room for improvement in your running efficiency. It looks like you may have started off a bit too slow with your first running segment, which affected your pacing throughout the race. It’s like going to a buffet and starting with a salad—nobody’s here for the greens, my friend! 🍽️

Your performance indicates a hybrid profile, but with a slight lean towards strength, especially given your sled push and burpee broad jump times. You’ve got the muscle; now let’s get that running speed to match it!

Segments to Improve:

• Sled Pull (00:07:52) - This segment was notably slower than average, and it’s an area ripe for improvement. Consider incorporating the following into your training:
  • Weighted sled drags: Focus on short, intense pulls to build explosive power. Aim for 4-6 sets of 20-30 meters with moderate weight.
  • Resistance bands: Attach a band to a stationary object and practice pulling against it to strengthen your back and legs. Try for 3-5 sets of 15-20 reps.
• Farmers Carry (00:03:15) - While you’ve got some decent strength, this segment can improve significantly. Here’s the game plan:
  • Heavy carries: Use dumbbells or kettlebells, aiming for 4-5 sets of 40-50 meters. Keep your core tight and focus on maintaining an upright posture.
  • Grip strength training: Incorporate dead hangs on a pull-up bar or farmer’s walks for grip endurance. Try to build up to 1-2 minutes.
• Roxzone (00:08:24) - Transition time is crucial! You want to flow like water from one exercise to the next. To speed things up:
  • Drill transitions: During training, practice moving quickly between exercises. Time yourself and aim to shave seconds off each transition.
  • Pre-race warm-ups: Ensure you’re properly warmed up so you don’t take those extra moments to catch your breath.
• Rowing (00:05:19) - This is another segment where you can gain some time. Consider:
  • Interval rowing: Incorporate short bursts of high-intensity rowing (1 minute on, 2 minutes off) to increase your overall power output.
  • Focus on technique: Ensure your form is tight—legs, body, arms. Efficient technique translates to speed!
• Ski Erg (00:05:02) - While you’re in the 91st percentile, there’s still room to polish this segment:
  • Technique drills: Work on your pull and recovery to maximize efficiency. Aim for 3-4 sessions a week focusing purely on technique.
  • Endurance sets: Try 500m pieces with 1-minute rest in between to build stamina.

Race Strategies:

Now, let’s talk strategy! Here are some key pointers for your next race:

• Pacing: Start with a conservative pace in the first running segment. Your results suggest you may have gone too slow initially, so find that sweet spot where you’re uncomfortable yet sustainable.
• Breathing: Focus on your breathing during transitions. Controlled breaths can help calm your heart rate and prepare you for the next segment.
• Visualize: Before the race, visualize each segment. Picture yourself moving smoothly from one exercise to the next—it’s like a dance, just with more sweat and less rhythm!
• Stay Hydrated: Don’t underestimate the power of hydration. A well-hydrated body performs better—just like a car with gas in the tank!

Conclusion:

Santiago, you’ve got a great foundation to build on! Focus on those segments that need a little TLC, work on your transitions, and remember that every second counts. Keep pushing, keep training, and remember that “the only bad workout is the one you didn’t do!” Keep that in mind next time you’re tempted to skip a session.

With consistency and dedication, you’ll see those times drop and your confidence soar. You’ve got this! 💪💥

Keep grinding, and see you at the next race! I’m here for you as your Rox-Coach. 🏆