Ruiz Mérida Antonio Hyrox Result

Overall Performance:

Antonio, you put in a solid performance at the 2024 Madrid Hyrox, finishing with a time of 01:29:15, landing you in the top 39% overall. Not too shabby! With a total running time of 00:39:16, you’re a bit of a speedster, outperforming the average by a whole 5 minutes! 🏃‍♂️💨 This gives you a runner's profile, so it’s clear that your cardio is on point, but we need to pump up those strength segments a bit more. You definitely showed some beast mode in the latter half of the race, especially in Running 2 and 3. But, let’s talk about pacing—your first running segment was a tad slower than the average, which probably set the tone for the rest. No worries, though; we can tweak that! Just remember, pacing is like a fine wine—you want to savor it, not chug it! 🍷

Segments to Improve:

Now, let’s dive into the segments where you can really kick it up a notch:

• Sandbag Lunges (00:07:04) - Ouch! This was your slowest segment, and it’s clear we need to work on this. Try incorporating weighted lunges into your routine, focusing on form and depth. Aim for 3 sets of 10-12 reps on each leg. Consider adding a box or bench to elevate the back leg, which will increase the range of motion.
• Burpees Broad Jump (00:06:41) - Another area where time slipped away! To improve, let's practice burpee drills combined with broad jumps. Start with 5 burpees followed by a 5-meter jump, repeat for 4-5 rounds. Aim for explosive power; after all, we want to jump like we’re trying to clear a puddle, not gracefully step over it! 💥
• Wall Balls (00:07:11) - Time to tighten up that technique! Work on your squat depth and throw technique. Aim for 3 sets of 15-20 reps, focusing on a smooth, explosive upward motion. Use a lighter ball if necessary to master form first.
• Sled Pull (00:05:28) - Let’s get strong! Incorporate sled pulls into your training, aiming for 4-6 sets of 30 meters. Focus on keeping your body low and pulling with your legs, not your back. Remember, the sled is your friend, not your enemy!
• Farmers Carry (00:02:50) - This segment could use a little more grit! Grab a pair of heavy dumbbells (or kettlebells) and work on your grip strength. Aim for 4 sets of 40 meters, focusing on maintaining an upright posture—don’t be that guy who looks like he’s trying to pick up a dropped sandwich! 🍔
• Roxzone (00:08:36) - We need to cut down that transition time. Practice quick transitions in training by setting up a mini course that mimics your race setup. Time yourself, and aim to shave down that time by 10-20% over the next few weeks.

Race Strategies:

During the race, remember to manage your energy like you’re budgeting your snack stash for the week. Here are some strategies:

• Pacing: Start off a bit conservatively in the first running segment. Aim for a pace that feels comfortable but slightly challenging, like that last slice of pizza—hard to resist but easy to overdo!
• Breathing: Focus on your breathing during the strength segments. Inhale deeply through your nose and exhale through your mouth, especially during those burpees and wall balls. You’ll feel more oxygen flowing, which is like giving your muscles a high-five! 🙌
• Mindset: Keep a positive mantra in your head. Something like, “I am stronger than I was yesterday.” Or, “If it doesn’t challenge me, it doesn’t change me!” Just don’t get too lost in thought and forget to breathe!

Conclusion:

All in all, Antonio, you’ve got an impressive base to work from! With a bit of focus on those strength segments, you’ll be smashing your goals in no time. Remember, every time you push through a tough set, you’re not just building strength; you’re building character. And hey, if it gets tough, just smile and think about how much fun it will be to tell your friends you’re basically a superhero in training! 🦸‍♂️

Keep grinding, stay focused, and let’s turn those weaknesses into strengths. You’ve got this, champ! Until next time, train hard, play hard, and remember that the only bad workout is the one you didn’t do. Stay strong! 💪

Yours in fitness,

The Rox-Coach