Perez Fernando Hyrox Result

Overall Performance:

Hey Fernando! First off, congrats on tackling the 2024 Madrid Hyrox! Finishing in the top 63% overall and 67% in your age group is no small feat—especially when you consider you were up against 1509 athletes. Your overall time of 01:48:51 is commendable, and let’s not forget that impressive total running time of 00:47:18, which puts you 5:42 faster than the average. Clearly, you’ve got some serious running chops! 🏃‍♂️💨

However, let’s chat about pacing. You started your race a bit slower than average on the first run, which might have affected your momentum. While it’s great that you’ve got a solid running profile, it’s clear there’s room for improvement in your strength segments. The goal here is to make sure you’re not just a speedy gazelle but a powerful beast across all zones. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” 💪

Segments to Improve:

Now onto the nitty-gritty! Here are the segments where you can dig a little deeper and come out roaring:

• Roxzone (00:11:44) - You spent 01:49 longer than average here, which means your transitions need some love. Work on your overall fitness to make those transitions snappier. Try incorporating circuit training into your routine to mimic the race flow.
• Burpees Broad Jump (00:09:23) - Ouch! This segment was 02:02 slower than average. Focus on improving your burpee technique. Practice the burpee broad jump as a separate workout. Aim for a rhythm: “Burpee, jump, repeat”—like a dance, but with more sweat! Aim for 3-5 sets of 10 reps with a focus on explosive jumps.
• Wall Balls (00:10:05) - This was another rough patch at 01:14 slower than average. Make sure you’re hitting that squat depth and maintaining good form. Incorporate wall ball drills into your routine and consider adding a few extra core exercises to support your squat position. Aim for 3 sets of 15-20 reps.
• Sled Push (00:04:14) and Sled Pull (00:06:46) - Both of these were slower than average, 00:31 and 00:15 respectively. Work on building strength in your legs and back. Try heavy sled pushes and pulls at least once a week, focusing on low reps with heavy weight to build that raw power.
• Sandbag Lunges (00:06:48) - Here, you were 00:07 faster than average, which is a good sign, but there’s still space to optimize. Incorporate lunges into your leg day, focusing on form and depth. Add in some weighted lunges to increase overall strength. Aim for 3 sets of 10 reps per leg.
• Farmers Carry (00:02:46) - You were just a tad slower here by 00:04. Increase your grip strength and core stability with farmers carries in your training. Aim for 4 sets of 40-60 meters with heavy kettlebells or dumbbells.

Race Strategies:

As you gear up for your next race, consider these strategies to help you crush it:

• Start Strong but Steady: While you’ve got the speed, pacing is crucial. Don’t sprint out of the gates; find a rhythm that allows you to maintain energy for the full distance. Think of it as a marathon, not a sprint—unless you’re actually in a marathon, then maybe don’t sprint at all!
• Transition Practice: Practice your transitions during training. Set up a mini course that mimics the race format. This will help you get used to the switch between running and exercises, making it feel more seamless on race day.
• Visualize Success: Before the race, envision yourself crushing each segment. Visualization works wonders for performance. Picture yourself breezing through the burpees and smashing those wall balls! 🏆
• Hydrate and Fuel: Don’t underestimate the power of proper hydration and nutrition. Make sure you’re fueling your body well in the days leading up to the race. Think of it like putting premium gas in a sports car!

Conclusion:

Fernando, you’ve got a strong foundation, and with a bit of focus on your weak spots, you can elevate your performance even more! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, keep training, and most importantly, keep having fun! You’re doing an amazing job, and I’m here to help you get even better. Let’s crush those goals together! 💥

Catch you in the roxzone! 💪 - The Rox-Coach