Bernabe Malco Performance Analysis

Overall Performance:

Hey Malco! First off, congrats on tackling the 2024 Hong Kong Hyrox! You crushed it with an overall time of 01:48:02, landing you in the top 28% of 2712 athletes. That's no small feat! 🙌 Your rank in your age group of 35-39 was 206 out of 258, which still puts you in the top 79%—definitely something to be proud of!

Now, let’s dive into your performance. Your Total Running Time was clocked at 01:01:49, which is about 09:15 slower than the average. It seems like running isn’t your strongest suit just yet, but hey, that just means there’s room for growth! Your best running lap at 00:06:00 shows you have the potential to speed things up. However, your pacing in the first segment (Running 1 at 00:08:37) suggests you might have started a bit too conservatively. Maybe you were saving yourself for the later rounds, but that first lap is where you can set the tone for your race! You definitely have more of a strength profile, especially with your standout performances in the sled push and burpees broad jump. Keep that in mind as we work on your game plan.

Segments to Improve:

Now, let’s break down the segments where you can really amp up your game:

• Running Performance: Your total running time indicates that running needs more attention. The first running segment was particularly slow (3:17 slower than average), but you picked it up a bit in Running 2 and 3. The goal here is to build your endurance while also working on speed. Consider incorporating:
• Interval Training: Try 400m repeats at a pace faster than race pace. Start with 4-6 reps, resting 1-2 minutes in between, and gradually increase the number of reps as your fitness improves.
• Long Runs: Dedicate one day a week to a longer, slower-paced run (60-90 minutes) to build endurance.
• Tempo Runs: Once a week, run a 20-30 minute tempo run at a challenging but sustainable pace to improve your lactate threshold.
• Roxzone (Transition Time): Your time in the Roxzone was 12:07, which is slower than average by about 02:25. This means you need to work on your transitions and overall fitness. To improve here:
• Practice Quick Transitions: Set up a mock race environment where you practice moving from one exercise to another quickly. Focus on what you need for each segment and minimize downtime.
• Strength Circuits: Incorporate circuits that combine running with strength exercises (like kettlebell swings or box jumps) to mimic the race demands and get your heart rate up while building strength.
• Running Segments 4 to 8: You saw some slower times in the later running segments. This could indicate fatigue setting in. To counteract this, focus on:
• Strength Training: As you’re stronger in the strength events, ensure your leg workouts are solid. Squats, deadlifts, and lunges will build the necessary muscle. Aim for 2-3 sessions per week.
• Tempo and Speed Work: Include workouts focusing on maintaining pace when fatigued. Incorporate longer intervals at a slightly slower pace than your goal race pace.

Race Strategies:

Now that we’ve got a solid training plan, let’s talk strategy for your next race:

• Start Steady: Aim for a pace that’s challenging but sustainable in the first couple of laps. Starting too fast can lead to fatigue later on—trust me, you don’t want to be that person who runs out of gas halfway through! 🚗💨
• Focus on Transitions: Make it a goal to optimize your transitions. Practice getting in and out of each exercise quickly, as that’s where time can slip away faster than a rogue wall ball! 🏀
• Stay Hydrated: Don’t underestimate the power of hydration. Make sure to drink water or electrolyte drinks during your training sessions to prepare your body for the demands of race day.

Conclusion:

Malco, your performance in Hong Kong shows that you're on the right track, but with a bit of focused training, you can really elevate your game. Remember, every champion was once a contender that refused to give up! Keep pushing your limits, stay consistent with your training, and don’t forget to have fun along the way.

“Success is where preparation and opportunity meet.” - Bobby Unser. Keep this in mind as you prepare for your next race, and let’s strive for even better results next time! You got this! 💪

Always here to support you,

The Rox-Coach