Santos Alonso Hyrox Result

Overall Performance:

Alonso Santos showcased a commendable performance in the 2024 Mexico City HYROX, finishing in the top 24% overall and the top 27% in his age group. His overall time was 01:29:36 with a Total Running Time of 00:46:59, which was slightly slower than average. This indicates Alonso has a balanced profile with a slight inclination towards strength over running. Notably, Alonso demonstrated exceptional strength in the Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls, significantly outperforming the average times. However, there's an observed need for improvement in his running consistency and specific exercise segments like the Ski Erg, Sled Pull, and Farmers Carry. Additionally, his pacing started strong but showed signs of slowing in the middle segments, suggesting endurance or pacing strategy issues.

Segments to Improve:

• Roxzone: Alonso's transition times can be significantly improved. Focusing on enhancing overall fitness and reducing transition times can be achieved through high-intensity interval training (HIIT) with short recovery periods to mimic race conditions. Incorporate agility ladder drills and practice quick transitions between exercises to minimize downtime.
• Ski Erg: To improve Ski Erg times, Alonso should focus on upper body endurance and power. Incorporating exercises like pull-ups, kettlebell swings, and rowing machine intervals will build the necessary strength and stamina. Also, technique refinement sessions with a coach can ensure efficiency in movements, reducing time spent on this segment.
• Sled Pull: This segment can benefit from targeted strength training, specifically focusing on leg and core strength. Exercises like deadlifts, weighted squats, and sled drags can mimic the action of the sled pull, improving both technique and strength. Integrating these exercises twice a week into the training regimen can yield significant improvements.
• Farmers Carry: Grip strength and endurance are crucial for improving the Farmers Carry time. Adding grip strength exercises (e.g., dead hangs, farmer's walks with increasing weights, and wrist curls) to the training routine can enhance performance. Additionally, incorporating core stability workouts can help maintain form and speed throughout the carry.

Race Strategies:

• Start Pace Management: Alonso should focus on starting the race at a sustainable pace, avoiding going out too fast in the initial running segments. Implementing a pacing strategy that allows for gradual increase in effort can help maintain a more consistent performance throughout the race. Training runs with negative splits (where each segment is run slightly faster than the last) can help practice this strategy.
• Strength and Endurance Balance: Given Alonso's slightly stronger performance in strength-based segments, balancing strength and endurance training will be key. Allocating specific days for endurance running, focusing on distance and pacing, alongside strength training days can create a well-rounded athlete capable of tackling both elements of the race effectively.
• Transition Efficiency: Minimizing time in the Roxzone through practice and strategic planning will significantly benefit overall race time. Practicing quick transitions between exercises in training, focusing on efficient movement, and reducing rest times can simulate race conditions and improve performance.
• Mid-Race Recovery: Implementing brief active recovery periods during slower segments or transitions can help manage fatigue. Techniques such as deep breathing, dynamic stretching, or even strategic walking can aid in maintaining a better overall pace and performance throughout the race.

By addressing these specific areas with targeted training and strategic race planning, Alonso Santos is poised to significantly improve his future HYROX performance, leveraging his strengths while mitigating weaknesses.