Artime Del Campo Álvaro Hyrox Result

Overall Performance:

Álvaro, first off, congratulations on an impressive performance at the 2024 Madrid Hyrox! Finishing 50th overall out of 1,065 athletes and securing a top 10 spot in your age group is no small feat. You clearly have the heart and grit to compete at a high level. With an overall time of 01:06:17 and a total running time that’s 02:48 faster than the average, you’ve shown that you have the speed to keep up with the best of them!

Your pacing during the race had its ups and downs. Starting off with a slower Running 1 (00:04:15) compared to the average indicates you might have played it safe at the outset, but it seems to have been a smart move considering your strong finish. You definitely have a runner's profile, which is evident in your total running time. However, your strength segments particularly need some attention. Let’s turn those weaknesses into strengths!

Segments to Improve:

• Sled Push (00:03:11): This segment was a significant time loss for you. To improve, focus on building leg strength and overall pushing power. Try doing heavy sled pushes in short distances (20-30 meters) with maximal weight. Incorporate squats and deadlifts into your routine to build foundational strength. Aim for 3-4 sets of 5-8 reps. Remember, it’s not just about pushing; it’s about mastering the technique!
• Burpees Broad Jump (00:04:00): This one can be a killer! Focus on explosive movements. Incorporate plyometric drills such as tuck jumps and broad jumps into your training. Try doing 5 sets of 10 burpees followed by 5 broad jumps. This will not only help with your endurance but also improve your explosiveness. Don’t forget to work on your transitions; they can be smoother than a fresh jar of peanut butter!
• Wall Balls (00:04:51): This has been another area where you lost precious seconds. Focus on your technique—ensure you’re squatting low and driving through your heels as you throw. Practice with a medicine ball, aiming for a target at least 10 feet high. Try doing 3-4 sets of 15 reps and take note of your pacing. It's a lot like work; the more you practice, the better you get!
• Sled Pull (00:03:51): Again, we see the need for strength here. Similar to sled pushes, focus on your form and grip. Incorporate resistance band pulls and farmer’s carries into your routine. Aim for distances of 30-50 meters, and focus on keeping your core tight. Core strength is crucial here—don’t skip those planks!
• Farmers Carry (00:02:05): This is a great exercise for grip strength and overall stability. Increase the weight you’re carrying gradually, and work on your posture during the carry. Aim for 4 sets of 40-50 meters, and challenge yourself with heavier weights each week. If you can carry your grocery bags in one trip, you’re on the right track!
• Sandbag Lunges (00:03:46): Focus on your balance and strength here. Incorporate weighted lunges in your training, ensuring you maintain proper form with your knee over your ankle. Try 3-4 sets of 10 lunges per leg with a weight that challenges you. Lunges are like life’s challenges; the more you tackle them, the stronger you become!

Race Strategies:

During the race, pacing is key. Given your strong running profile, you can afford to push a little harder at the beginning to gain momentum, but don’t sacrifice form for speed. Establish a consistent rhythm that you can maintain through all eight running segments. Make sure to focus on your transitions; a quicker roxzone could save you significant time. Practice moving efficiently between exercises in your training to reduce downtime.

Additionally, visualize the race segments during training. It helps to mentally prepare for each phase of the competition, treating it like a series of mini-challenges. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” So, embrace the hard work—every drop of sweat counts!

Conclusion:

Álvaro, you’ve got the talent and tenacity to take your Hyrox performance to the next level! With targeted training on those key segments, you’ll be able to turn your weaknesses into strengths and see significant improvements in your race times. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing, keep grinding, and embrace the journey ahead. You've got this! 💪🏆

Stay strong, stay focused, and let’s get to work. Your Rox-Coach is here for you every step of the way! 💥