Hidalgo Luis Hyrox Result

Overall Performance:

Luis, you crushed it out there at the 2024 London HYROX! Finishing in 1:45:06 puts you in the top 93% of competitors, which is no small feat. Your total running time of 37:06 is impressive, clocking in at 10:53 faster than the average. That shows you’ve got the runner’s legs—great job! However, it looks like you might have run a bit too hot in the second segment; that best running lap of 3:48 is fast, but it contributed to a slower overall transition between exercises. You need to find that sweet spot—run fast, but don’t leave the rest of your race in the dust. Your performance indicates a strong running profile, but to really dominate this hybrid competition, you need to elevate your strength game. You’ve got the speed; now let’s work on that power to match it. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep that in mind as we dive into the areas that need some love!

Segments to Improve:

• Sled Pull: 18:48 (9:09 slower than average)

The sled pull is a beast for many, and it looks like it took a toll on you. To improve this segment, focus on your pulling mechanics and overall endurance. Here are some strategies:

• Drills: Practice heavy sled pulls once a week. Start with lighter weights and focus on form. Keep your core engaged, and use your legs to push against the sled rather than just your upper body.
• Strength Training: Incorporate deadlifts and bent-over rows into your routine. These will build the back and leg strength necessary for that pull.
• Technique: When executing the sled pull, keep your body low and drive with your legs. If you find yourself standing too upright, you’re losing power!

Consider integrating some "compromise running" sessions where you pull a sled for 20-30 meters, then immediately transition into a short run. This will mimic the race conditions and help you adapt.

• Wall Balls: 12:21 (3:02 slower than average)

Wall balls can be a real breath-stealer if you don’t pace them right. Here’s how to turn this segment around:

• Drills: Incorporate wall ball drills into your workouts two to three times a week. Aim for sets of 10-15 reps with proper form. Focus on your squat depth and the height of your throw.
• Strength Training: Work on your squat strength. Front squats and goblet squats will help develop the legs and core for those explosive throws.
• Pacing: Practice interval workouts where you alternate between wall balls and short runs, simulating race conditions. This will help you learn to manage your breathing while still pushing through.

Race Strategies:

• Start Strong, Finish Stronger: You have the speed, but don't blow your load too early. Maintain a consistent pace through the first few running segments to avoid fatigue later on.
• Transition Time: Focus on minimizing your roxzone time. This means practicing the transitions between exercises in training. Make them as smooth as butter—like a well-oiled machine!
• Breath Control: Especially during wall balls and sled pulls, focus on breathing patterns. A steady breath will help maintain your heart rate and keep you calm under pressure.
• Stay Hydrated and Fuelled: Nutrition is key! Ensure you’re well-fuelled before the race. A good mix of carbs and protein will keep you energized.

Conclusion:

Luis, you’ve got the potential to really elevate your performance in the Hyrox arena. Remember, “You are your only limit.” The power is in your hands! Take these insights and let them fuel your training. You’ve already proven you can run, now it’s time to strengthen those weaknesses. Laugh at the sled, conquer the wall balls, and dominate your next race! 💪💥🏆

Keep pushing, and let’s turn those weaknesses into strengths. The Rox-Coach is here cheering for you every step of the way! Let’s get after it!