Bermúdez Rodríguez Nicolás Hyrox Result

Overall Performance

Nicolás, first off, let’s take a moment to appreciate the fact that you crushed it in the 2024 Madrid Hyrox event! Finishing in the top 13% overall and 12% in your age group is no small feat. Your overall time of 01:12:42 speaks volumes about your dedication and hard work. With a total running time of 34:55, you showcased that runner profile, being 1:57 faster than average. That's impressive! However, there’s always room to tighten up those segments where the strength training slipped a bit.

Your pacing was a bit of a mixed bag. Starting with Running 1 at 5:08, you were a full minute behind the average—which in Hyrox terms is like showing up to a potluck without your famous dish. The good news? You picked up the pace beautifully in Running 3, clocking a lightning-fast 4:09! This demonstrates your potential to be a hybrid athlete, but we need to harness that energy throughout the race. Your Roxzone of 5:55, though, indicates that you might have taken a few more breaths than necessary during transitions. Remember, those seconds add up faster than you can say “Burpee!”

Segments to Improve

Now, let’s dive into the nitty-gritty of where you can transform weaknesses into strengths. Here are the segments that need some extra love:

• Sandbag Lunges: 5:58 (1:49 slower than average)

  This segment was a significant time drain. To improve, focus on developing your strength and endurance in your lower body. Try incorporating weighted lunges into your training routine. Start with a moderate load, ensuring your form is spot on—knee over ankle, chest up. Gradually increase the weight as you become more comfortable.

  Drill: Perform 4 sets of 10-12 reps of weighted lunges. Mix in some explosive box jumps to build power and explosiveness, which will help you move faster post-lunge.

• Sled Push: 2:48 (20 seconds slower than average)

  To tackle this, we need to ramp up your leg strength and power output. Incorporate sled pushes into your weekly routine, but don’t just push; focus on explosiveness. Quick, short bursts are key here.

  Drill: Include 5 sets of 20-meter sled pushes at maximum effort. Rest for 1-2 minutes between sets.

• Burpees Broad Jump: 4:04 (5 seconds slower than average)

  Burpees can be your best friend or worst enemy in a Hyrox. To improve, incorporate more plyometric movements that mimic the explosive nature of burpees. Aim to build your aerobic capacity so you’re not gasping for air after the first few.

  Drill: Include 3 sets of 10 burpees followed immediately by 10 broad jumps. Work on the transition speed here!

• Farmers Carry: 2:02 (10 seconds slower than average)

  This segment is all about grip strength and core stability. Incorporate carries into your training. You want to build endurance while maintaining your form.

  Drill: Incorporate 4 sets of 40-meter farmers carries with heavy kettlebells. Ensure your posture is upright, with your shoulders back and core engaged.

Race Strategies

Now that we have the drills lined up, let’s get strategic about the race itself:

• Pacing Strategy: Start strong but controlled. Aim to keep the first running segment closer to the average as it sets the tone. Remember, it’s not a sprint; it’s a marathon in disguise!
• Transition Time: Work on your transitions in training. Simulate race conditions and practice moving from one station to the next efficiently. Treat the Roxzone like a mini race—get in, get out!
• Focus on Breathing: When fatigue sets in, your breathing will dictate your performance. Practice rhythmic breathing during your workouts to keep your heart rate in check.

Conclusion

Nicolás, you’ve got the talent, and now it’s time to sharpen those skills! Remember, “The only way to get better is to push through the pain.” Keep your head up, stay consistent, and trust the process. With focused training on those segments, you'll be turning weaknesses into strengths faster than you can say “Hyrox!” 🏆

And hey, if burpees were easy, they’d be called “cuddles.” Keep grinding and let’s get ready to crush the next race! You’ve got this! 💪

With determination,

The Rox-Coach