Bernat Serrano Alejandro Hyrox Result

Overall Performance:

Alejandro, first off, kudos on completing the 2024 Madrid Hyrox event! Finishing with an overall time of 01:42:12 puts you in the top 83% of all competitors, which is no small feat. Your total running time of 00:44:41 is impressive and indicates that you've got a solid runner's profile. You’re running about 5:20 faster than the average, and that’s something to be proud of! 🏆 However, your pacing in the early segments, particularly Running 1, was a bit off; you came in 39 seconds slower than average. This suggests you may have started out a little too cautiously, which can be a common pitfall. Your performance shows a strong hybrid athlete profile, but there’s room for improvement in your strength segments, especially the Sled Push and Burpees Broad Jump, where you lost significant time. Remember, Hyrox is not just about speed; it’s about power and endurance working hand in hand. As David Goggins says, “You are not defined by your mistakes. You are defined by how you rise above them.” It’s time to rise! 💪

Segments to Improve:

Now, let’s break down the segments where you can really turn the heat up:

• Burpees Broad Jump (00:09:07, 2:20 slower than average):
  • Drills: Focus on explosive movements. Incorporate box jumps and broad jumps into your weekly routine. Start with 3-4 sets of 6-8 reps, focusing on maximum height and distance.
  • Form Correction: Ensure you’re using your arms effectively during your jump to gain momentum. Practice the transition from burpee to jump to make it fluid and explosive.
  • Endurance Work: Add a conditioning circuit that incorporates burpees and jump variations. Aim for 3 rounds of 15 burpees, followed by 30 seconds of rest, then 30 seconds of broad jumps.
• Sled Push (00:04:29, 00:59 slower than average):
  • Strength Training: Increase your leg and core strength with squats and deadlifts. Incorporate heavy sled pushes in your training, focusing on maintaining a low center of gravity.
  • Pacing: Work on an optimal rhythm during the push. Start with shorter distances (10-15m) and gradually increase as you build strength and confidence.
  • Drills: Integrate interval training with high-intensity sled pushes followed by short runs to simulate the race environment.
• Farmers Carry (00:03:11, 00:35 slower than average):
  • Grip Strength: Implement farmer’s carries in your workouts. Walk 40-60 meters with heavy dumbbells, focusing on posture and grip.
  • Core Engagement: Engage your core throughout the carry. Consider incorporating planks and side planks into your routine to build stability.
  • Technique: Practice walking with weights of varying loads to build endurance and strength. Aim for 4-5 sets at your max capacity.
• Rowing (00:05:42, 00:31 slower than average):
  • Rowing Technique: Focus on your stroke mechanics. Ensure you are engaging your legs first and then pulling with your upper body. Consider taking a rowing class or watching instructional videos.
  • Interval Training: Incorporate rowing intervals into your training. Perform 30 seconds at maximum effort followed by 1-minute rest for 5-8 rounds.
  • Endurance: Include longer rowing sessions (10-15 minutes) at a steady pace to build endurance.

Race Strategies:

During the race, consider these strategies to maximize your performance:

• Pacing: Start the race with a strong but controlled pace. You want to conserve energy for the strength segments. Remember, “Slow is smooth, smooth is fast.”
• Transition Efficiency: Work on reducing your roxzone. Plan your transitions in training, practicing switching from running to strength exercises swiftly. Think of it as a relay race with yourself! 🏃‍♂️💨
• Mental Focus: Break the race down into manageable chunks. Focus on completing one segment at a time rather than the entire course. Stay mentally engaged and visualize success.
• Nutrition and Hydration: Make sure you’re fueling properly before the race. A well-timed snack and hydration can make a world of difference. You don’t want to be the runner who hits the wall at mile 5!

Conclusion:

Alejandro, remember that every race is a learning experience. You’re already on the right track with your running speed, but enhancing your strength segments is key to leveling up your overall performance. Embrace the grind, and remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing those limits, and soon enough, those segments will no longer hold you back. Keep that fire burning! 🔥

And hey, if you ever feel like giving up, just remember: you can always quit tomorrow! Just kidding—keep grinding, and you’ll crush it next time! You got this, Alejandro! The Rox-Coach is here to support you every step of the way! 💥