Mariscal Murillo Guillermo Hyrox Result

Overall Performance:

Guillermo, first off, congrats on your performance at the 2024 Madrid Hyrox! An overall rank of 184 puts you in the top 12% out of 1509 athletes—seriously impressive! 🏆 In your age group, ranking 47 out of 292 also shows you’ve got the chops to compete with the best. Your overall time of 01:14:16 is solid, particularly with a total running time of 00:35:20, which is 02:18 faster than the average. This indicates you have a strong runner's profile, which is something to leverage! However, let’s talk about your pacing. Starting too fast in Running 1 at 00:04:33 (00:28 slower than average) might have sapped some energy for the heavier segments later on. You really picked it up in Running 2 with a best lap of 00:03:52 (faster than 97% of your competitors), so there's definitely a speed demon lurking in you! It’s just about managing that energy more effectively throughout the race. Your strengths are clearly in your running capabilities, while the sled and carry segments need a little TLC. Let’s channel that running prowess into improving your overall strength to really crush the competition next time!

Segments to Improve:

• Sled Push: With a time of 00:03:23, you were 51 seconds slower than average. To improve this, focus on building overall leg strength and power. Incorporate heavy sled pushes at various distances (10-20 meters) into your training. Aim for 5-6 sets with rest intervals that mimic race conditions. Also, try performing high-rep leg presses and squats to develop endurance.
• Farmers Carry: At 00:02:26, you were 32 seconds slower than average. Work on your grip strength and core stability. Add farmer's walks into your routine, holding heavy dumbbells or kettlebells and walking for 30-60 seconds. Make sure to focus on posture—shoulders back, core engaged. Additionally, try incorporating dynamic core exercises like planks with shoulder taps.
• Sandbag Lunges: With a time of 00:04:50 (34 seconds slower than average), lunges need some love. Increase your comfort with the sandbag by practicing weighted lunges in various directions—forward, backward, and lateral. This will not only build strength but also improve your balance and stability. Aim for 3-4 sets of 12-15 reps per leg.
• Sled Pull: You clocked in at 00:04:12, just 3 seconds slower than average, but you can definitely do better. Incorporate resistance band sled pulls to enhance your pulling power. Focus on short, explosive pulls with controlled breathing. You might also want to include seated row variations to strengthen your pulling muscles.
• Roxzone (Transition Time): At 00:06:56, you are 01:36 slower than average. This is where you can shave off some crucial seconds. Practice your transitions in training—set up mock transitions where you cycle through exercises and focus on efficient movement. Consider adding burpee-to-sprint drills to simulate the quick changes in pace and effort needed during the race.

Race Strategies:

• Pacing Plan: Start conservatively. Given your faster running times in the second half of the race, try to maintain a steadier pace in the first running segment. This will leave you with more energy for the strength segments.
• Transition Focus: As you finish each segment, visualize your next move. If you know the next exercise, mentally prepare while you're still completing the current one. This will help you move faster in your transitions.
• Fueling Strategy: Make sure to stay hydrated and consider a small energy source (like gels or chews) before the heavier segments to keep your energy levels up.
• Positive Self-Talk: As you hit those tough segments, remind yourself: “Pain is temporary, but glory lasts forever.” Keep that mindset through the sled push and sandbag lunges—you've got this! 💥

Conclusion:

Guillermo, you’ve got a solid foundation and a lot of potential to build on. Your running speed is fantastic, and with a bit of focus on strength and transitions, you’ll be smashing those personal records in no time! Remember, every workout is a step closer to greatness. As they say, “The only bad workout is the one that didn’t happen.” 💪 Keep pushing, keep grinding, and let’s crush the next race together! You’ve got this, champ! - The Rox-Coach