Bermudez De Castro Angulo Natalia Hyrox Result

Overall Performance:

Natalia, you absolutely crushed it out there at the 2024 London Hyrox! With an overall rank of 8 out of 1525 athletes and a stellar performance in your age group, finishing 5th out of 299, you’ve clearly shown that you belong in the top tier of competitors. Your overall time of 01:06:34 is impressive, especially considering your total running time of 00:30:07, which is 4:47 faster than the average. It seems you’ve got a runner’s profile, which is fantastic! Keep in mind, though, balancing that speed with strength training will help round out your performance.

Now, when we look at your pacing, it seems like the first running segment might have been a bit too slow (00:04:48), which can throw off your rhythm for the rest of the race. You picked it up significantly in Running 2 (00:03:29), but let’s focus on maintaining a consistent pace throughout the race for better overall results. Overall, you’ve demonstrated exceptional endurance and speed, but let’s dive deeper into where you can fine-tune your performance.

Segments to Improve:

Alright, let’s break down the segments where there’s room for improvement. You’ve identified some key areas, and here’s how to tackle them head-on:

• Wall Balls (00:04:46): This segment is a big one, with a 99 Percentile Rank. To improve, focus on your form and pacing. Try incorporating weighted wall ball drills twice a week, starting with lighter weights and focusing on explosive movements. Gradually increase the weight as your technique improves. Aim for sets of 15-20 reps with short breaks to mimic race conditions.
• Roxzone (00:05:10): You spent 1:11 longer than average here. This indicates a need to tighten up your transition times and overall fitness. Implement high-intensity interval training (HIIT) sessions into your weekly routine. These should include short bursts of exercise followed by quick transitions to simulate race conditions. Try to keep your rest periods minimal and focused.
• Sandbag Lunges (00:04:14): Another area where you can gain time. Focus on building strength in your legs and core. Incorporate weighted lunges in your training at least once a week. Use a sandbag or kettlebell to add resistance and improve your grip strength. Aim for 3 sets of 10-12 lunges per leg. Also, practice transitions into and out of the lunges to minimize downtime.
• Burpees Broad Jump (00:04:25): With a slower time here, work on your explosiveness. Add burpee broad jump drills into your routine, focusing on form and speed. Aim for 3 sets of 10-15 reps. Try to keep your heart rate up during these drills to simulate race conditions.
• Farmers Carry (00:02:15): You nailed it with a 100 Percentile Rank, but let's ensure that this strength translates into faster times. Incorporate farmers carry walks into your training. Use heavier weights and focus on maintaining a strong core and upright posture. Aim for 4 sets of 30-50 meters.
• Sled Push (00:02:31): To improve this, focus on your leg drive and upper body strength. Include sled push drills twice a week, focusing on shorter, intense bursts. Aim for 5-8 sets of 20 meters with full recovery in between sets to maximize power output.

Race Strategies:

Now that we’ve identified segments to improve, let’s strategize for race day:

• Pacing: Start with an even pace for the first running segment. Avoid going out too fast to conserve energy for the later parts of the race. Remember, it’s a marathon, not a sprint (unless you’re a cheetah, then do what you gotta do!).
• Transitions: Practice transitioning quickly between exercises in training. Set up mock race conditions where you go from one exercise to another with minimal rest. Time yourself and aim to improve with each session.
• Mindset: During the race, keep a mental checklist of your form and breathing. If you feel your form slipping, take a moment to adjust. A strong mind equals a strong body. As the saying goes, “Whether you think you can or you think you can’t, you’re right!”

Conclusion:

Natalia, you’re doing amazing things out there, and the results show that! Embrace these areas for improvement, and you’ll not only maintain that runner's edge but also build the strength necessary to dominate in all aspects of Hyrox. Remember, every workout is a step toward becoming the athlete you aspire to be. Keep pushing your limits, and don’t forget to have fun along the way!

As you gear up for your next race, just keep in mind: “Success is not just about what you accomplish in your life, it’s about what you inspire others to do.” So get out there and inspire! 💪💥🏆

Keep grinding, and remember, I’m always here to help you refine your game. You got this!

- The Rox-Coach