Zambrano Vicente Nydia Hyrox Result

Overall Performance:

Nydia, let's talk about your performance at the 2024 Marseille Hyrox! First off, finishing 103rd overall out of 488 athletes puts you in the top 21%, and ranking 30th in your age group is no small feat—top 23% of 126 is impressive! Your overall time of 01:19:31 is something to be proud of. You've clearly got a solid foundation, and with that total running time of 00:39:39, you’re showing a strong runner profile, coming in 01:29 faster than average. That’s like finding out at the end of a long run that you’ve actually been sprinting the whole time! 🏃‍♀️💨 However, I noticed your pacing in the first running segment was a bit slower than average—00:06:21. This might have cost you some momentum. It's crucial to find that sweet spot where you're not starting off too fast and burning out, but also not too slow that you lose time. The speed you picked up in the second running segment (00:04:24) shows you have the capability to push harder, so let's harness that energy more effectively from the start next time. You're clearly capable of surging when you need to, so let’s use that to your advantage!💥

Segments to Improve:

Now, let’s dive into the segments where you can sharpen your edge and turn those weaknesses into strengths. Here are the areas where you can gain the most time:

• Wall Balls (00:04:39): This segment was 00:32 slower than average. Focus on your form—ensure you’re getting low in your squat and using your legs to propel the ball up, rather than just your arms. Drills like wall ball throws with a lighter weight can help improve your efficiency and speed. Aim for sets of 15-20 reps with a focus on explosiveness.
• Sled Push (00:03:02): A 00:34 slower performance here indicates a need for more strength training. Incorporate sled pushes into your routine, starting with lighter weights and gradually increasing as you build strength. Try doing sled sprints where you push for 20-30 meters, rest, and repeat for 5-6 sets.
• Sandbag Lunges (00:04:32): At 00:24 slower than average, it’s crucial to work on both strength and endurance here. Practice walking lunges with a sandbag across your shoulders. Increase the weight over time and aim for high-rep sets (15-20 reps each leg) to build strength and stability.
• Sled Pull (00:05:06): Just 00:09 slower than average, but this is still an area for improvement. Focus on your grip and core engagement. Try to incorporate resistance band rows and TRX pulls into your training to strengthen your pulling muscles. Aim for 4-5 sets of 10-12 reps.
• Farmers Carry (00:02:14): This segment was 00:12 slower than average. To improve this, practice carries with progressively heavier weights. You want to maintain a strong grip and posture throughout. Set a timer and see how far you can walk while holding heavy kettlebells or dumbbells.

Race Strategies:

During the race, don't underestimate the power of a solid strategy. Here are some tactics to keep in mind:

• Pacing: Start your initial run conservatively—aim for a pace that feels sustainable. This avoids the dreaded "crash and burn" effect that can happen if you go out too fast. Think of it as a marathon, not a sprint.
• Transitions: Your roxzone time was 00:05:52, which was 00:17 slower than average. Practice your transitions between exercises to improve efficiency. Lay out your gear in a way that minimizes movement and maximize speed during these zones.
• Breathing Techniques: Control your breathing during high-intensity segments. Practice rhythmic breathing to help maintain stamina. Inhale through your nose and exhale through your mouth, especially during the more strenuous exercises.

Conclusion:

Nydia, remember this quote from David Goggins: “You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.” Every second counts in a Hyrox race, and by honing in on these specific segments, you can unlock even more of your potential. Train hard, stay focused, and keep pushing your limits! 💪 And let’s not forget to keep it fun—after all, who doesn’t want to feel like a superhero pushing a sled? Keep that vision in your mind as you train. You're on the right path, and with dedication and smart training, you’ll crush your next race! I’ll be here to help you along the way. Let's get after it! 💥🏆

— The Rox-Coach