Bermejo Fernandez Carlos Hyrox Result

Overall Performance:

Hey Carlos! First off, huge congrats on your performance at the 2024 Hong Kong Hyrox! Finishing 270th out of over 2700 athletes and placing in the top 9% is no small feat! You’ve clearly got some serious grit. Your overall time of 01:22:09 shows that you're not just running on fumes, but rather fueling that fire with some serious stamina. 🏆

Now, let’s talk about your pacing. You kicked off a bit slower in the first run segment, which might have cost you some valuable seconds, but you made up for it later on with a solid total running time that was 2:07 faster than average. That’s a clear indicator that you have a runner's profile, so let's capitalize on that strength while also sharpening up those other areas. You’ve got the running chops; now we need to work on the strength aspects to ensure you're not just flying on the track but also crushing those functional fitness challenges!

Segments to Improve:

Now, let’s dive into the segments that need a bit more love. Here are the areas that have the most potential for improvement:

• Wall Balls: Your time of 00:08:23 puts you in the 96th percentile, which means there’s plenty of room for improvement. Wall balls require a combination of strength, coordination, and endurance. To address this:
  • Try incorporating weighted squats and goblet squats into your routine to build your leg strength.
  • Practice explosive squats with medicine balls to mimic the motion of wall balls.
  • Focus on your breathing and rhythm; consider doing sets where you do 10 wall balls, then immediately do 10 squat jumps to build endurance.
• Burpees Broad Jump: At 00:05:47, this segment was 49 seconds slower than average. Burpees can be a real killer if not done efficiently. Here’s how to improve:
  • Work on your burpee technique—focus on getting your chest down and your hips back for a smoother transition.
  • Incorporate plyometric drills, like box jumps, to improve your explosive power and get used to jumping effectively.
  • Consider doing sets of 5 burpees followed by a broad jump for distance. This will help you get used to the transition and improve your overall speed in this segment.
• Roxzone: Your transition time of 00:06:15 is right at the average, but we can shave off a few seconds here.
  • Practice your transitions by setting up mock stations to simulate race conditions. Time how long it takes to switch from one exercise to another and work on reducing that time.
  • Keep your gear organized and accessible; a little bit of prep can save you precious seconds!
• Sled Pull: Coming in at 00:04:54, you were a bit slower than average. Here’s how to tackle it:
  • Incorporate specific sled pull drills into your training routine, focusing on your grip and body positioning.
  • Work on your core strength with exercises like planks and hanging leg raises, which are essential for maintaining form during the pull.

Race Strategies:

To take your performance to the next level, here are some race strategies to keep in mind:

• Start your race with a clear plan in mind. Don’t go all out in the first running segment; rather, aim for a pace that you can maintain throughout the race—think of it as a marathon, not a sprint!
• During strength segments, focus on maintaining good form rather than rushing through the reps. Quality over quantity, my friend!
• Keep an eye on your breathing. Controlled breathing can help manage fatigue, especially during those high-intensity segments like wall balls and burpees.
• Use your running strength to your advantage. If you feel good during the running segments, take the opportunity to push a bit harder while still maintaining form.

Conclusion:

Carlos, you've got the heart of a lion and the legs of a gazelle (well, maybe not the gazelle part, but you get the idea!). Remember, "Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do." Keep pushing, keep grinding, and above all, keep having fun on your fitness journey! 💥

With a few adjustments and focused training, you’ll be looking at a new personal best in no time. If all else fails, just remember: if it doesn’t challenge you, it doesn’t change you! Now go crush it at your next Hyrox event! 💪

See you in the Roxzone! – The Rox-Coach