Moreno Noriega Gonzalo Hyrox Result

Overall Performance:

Gonzalo Moreno Noriega showed a strong performance in the 2024 Ciudad de Mexico HYROX race, placing in the top 61% of 905 athletes and the top 46% of his age group (45-49). His overall time was 01:44:29, demonstrating a well-rounded performance despite a slower total running time of 00:55:56, which was 04:45 slower than average. Gonzalo's best running lap was clocked at 00:04:50.

Looking at the pacing of the race, Gonzalo started off slower than average in Running 1 and Ski Erg segments, but quickly gained momentum from Running 2 onwards. His strength seemed to lie in running, as indicated by his faster than average times in all running segments except Running 1 and Running 7. Even after strenuous strength segments like the Sled Push and Burpees Broad Jump, Gonzalo managed to maintain a good pace in the subsequent running segments. This suggests that Gonzalo has a more 'runner' profile, but his overall fitness and transition times need improvement, as suggested by his slower Roxzone time.

Segments to Improve:

• Run Total: To improve his overall running time, Gonzalo could incorporate interval training into his routine. This involves alternating between high-intensity and low-intensity running, which can help increase speed and endurance. Specific drills like hill sprints and tempo runs might also be beneficial.
• Rowing: A slower time in the Rowing segment suggests a need for strength training, particularly targeting the back, arms, and core. Exercises like seated cable rows, pull-ups, and planks may help improve performance in this area. Additionally, working on the rowing technique, focusing on the catch, drive, finish, and recovery phases, could also lead to better performance.
• Burpees Broad Jump: This segment requires both cardiovascular endurance and lower body strength. Incorporating plyometric exercises like box jumps and squat jumps can help improve explosive strength. High-intensity interval training (HIIT) can also help improve cardiovascular fitness.
• Sled Pull: This segment requires strong leg, core, and upper body strength. Incorporating strength training exercises that target these areas, such as deadlifts, kettlebell swings, and farmer's walks, can help improve performance in this segment.
• Ski Erg: Improving performance in this segment requires upper body strength and cardiovascular fitness. Exercises like lat pull-downs, push-ups, and regular cardiovascular training can help.
• Farmers Carry: This segment requires grip strength and overall body stability. Exercises like wrist curls, dead hangs, and incorporating balance training can help improve performance in this segment.
• Sandbag Lunges: To improve in this segment, Gonzalo should focus on strengthening his lower body and core. Lunges, squats, and core exercises like planks and Russian twists could be beneficial.

Race Strategies:

Speed and endurance are crucial for HYROX races, but so is strategy. Here are a few strategies Gonzalo can implement in future races:

• Pacing: Instead of starting off slower, Gonzalo could aim for a steady pace from the beginning. This could help conserve energy for later stages of the race.
• Strength Training: As the race involves various strength segments, incorporating more strength training in his routine could lead to better performance.
• Transition Times: Gonzalo should work on reducing his transition times. This can be achieved by working on his overall fitness and practicing transitions during training.