Castilla Manu Hyrox Result

Overall Performance

Manu Castilla demonstrated a commendable performance in the 2024 Hyrox Madrid race, finishing in the top 11% overall and in the top 10% within his age group. His total running time was faster than average, indicating a strong running profile. His running times improved as the race progressed, suggesting a well-paced strategy. However, his time spent in the Roxzone was slower than average, implying potential areas of improvement in transition and overall fitness. In terms of strengths, his best running lap was impressive and he particularly excelled in exercises such as Burpees Broad Jump, Wall Balls and Running 8, posting times considerably faster than the average.

Segments to Improve

• Roxzone: Manu's Roxzone time was slower than average, indicating a need for better transition speed and overall fitness. To improve in this area, Manu should consider high-intensity interval training (HIIT) exercises to increase endurance and reduce recovery time. Specific drills such as box jumps, burpees, and tuck jumps can improve muscular endurance and agility, aiding faster transitions.
• Sled Push: Manu's Sled Push time was slower than average. To improve his pushing strength and power, he should consider incorporating strength training exercises like squats and lunges into his routine. The use of a weighted sled for training can also help to mimic the race condition.
• Farmers Carry: Manu's Farmers Carry time was slower than average, suggesting a need to improve his grip strength and endurance. Incorporating grip-focused strength training, such as using heavier weights or kettlebells, deadlifts and wrist curls, can help improve performance in this exercise.
• Sandbag Lunges: Manu's performance in Sandbag Lunges was slower than average. Incorporating lunges with a sandbag or dumbbells into his training routine can help improve his lunge strength and stability.
• Ski Erg: Manu's performance here was slightly slower than average. To improve, he should consider performing interval training on the Ski Erg machine and focus on improving his pull strength through exercises like bent over rows or lat pull downs.

Race Strategies

Manu should consider implementing the following strategies during his race for improved performance:

• Pacing: Manu appears to have a good pacing strategy for his running segments, but he should also focus on pacing his strength exercises to avoid fatigue and slow transition times.
• Focus on Transitions: Manu should work on improving his transitions between exercises. This could be achieved by incorporating similar transitions into his training routine or by performing circuit workouts with short rest periods.
• Strength Training: In addition to his running training, Manu should also focus on improving his strength training, particularly in the exercises where he has room for improvement. This would not only help him in the specific exercises but also in his overall endurance and transition times.