Marin Costanilla Angel Hyrox Result

Overall Performance

Angel Marin Costanilla had a commendable performance in the 2023 Malaga Hyrox race. With an overall rank of 213 out of 560 athletes, he placed in the top 38% of competitors. In his age group (30-34), he ranked 58th out of 130 athletes, placing in the top 44%. His overall time was 01:24:22, with a total running time of 00:45:18, which was 04:25 slower than the average.

Despite some areas for improvement, Angel displayed strengths in certain segments. He performed exceptionally well in the Sled Push, completing it 46 seconds faster than the average time. His Burpees Broad Jump was also impressive, with a time that was 38 seconds faster than the average. These strengths indicate his proficiency in explosive movements and power-based exercises.

Segments to Improve

Angel struggled in several segments, resulting in significant time lost. The segments with the most time lost were the Run Total, Sandbag Lunges, Running 6, Running 3, Running 8, Running 5, Running 7, Rowing, Running 4, and Farmers Carry. To improve in these areas, Angel should focus on specific training strategies and techniques.

1. Run Total: Angel's total running time was 04:25 slower than the average. This indicates a need to improve his overall fitness and running endurance. He should incorporate regular running sessions into his training routine, gradually increasing the distance and intensity. Interval training, tempo runs, and hill sprints can help improve his running performance.

2. Sandbag Lunges: Angel took 01:12 longer than the average time in this segment. To improve his performance, he should focus on strengthening his lower body, specifically his quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and step-ups with weights can help develop the necessary strength and stability required for sandbag lunges.

3. Running 6: Angel was 00:51 slower than the average in this running segment. To enhance his running speed and efficiency, he should incorporate interval training and speed drills into his workouts. Sprints, shuttle runs, and agility ladder exercises can help improve his running form and increase his overall speed.

4. Running 3: Angel's time in this running segment was 00:39 slower than the average. To address this, he should focus on improving his cardiovascular endurance and pacing. Incorporating longer distance runs and tempo runs will help him develop the necessary stamina and pacing strategies for this segment.

5. Running 8: Angel took 00:39 longer than the average in this running segment. To improve his performance, he should focus on building his endurance and leg strength. Incorporating exercises such as hill repeats, stair climbing, and plyometric exercises can help improve his running economy and speed.

6. Running 5: Angel was 00:36 slower than the average in this running segment. To enhance his performance, he should work on his pacing and endurance. Incorporating tempo runs and fartlek training can help him develop better pacing strategies and improve his aerobic capacity.

7. Running 7: Angel took 00:31 longer than the average in this running segment. To improve his performance, he should focus on interval training and hill workouts. This will help him develop the necessary speed and strength to tackle this segment more efficiently.

8. Rowing: Angel's time in this segment was 00:23 slower than the average. To improve his rowing performance, he should focus on building his upper body and core strength. Incorporating exercises such as bent-over rows, lat pulldowns, and planks can help improve his rowing power and efficiency.

9. Running 4: Angel was 00:17 slower than the average in this running segment. To improve his running speed, he should focus on interval training and speed drills. Incorporating exercises such as hill sprints, shuttle runs, and ladder drills can help improve his speed and agility.

10. Farmers Carry: Angel took 00:14 longer than the average in this segment. To improve his performance, he should focus on grip strength and overall body stability. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve his grip strength and overall performance in this segment.

Strategies

During the race, Angel should implement the following strategies for better performance:

1. Pacing: Angel should focus on maintaining a consistent pace throughout the race, especially in the running segments. This will help him conserve energy and avoid burnout.

2. Transitions: To minimize time spent in the Roxzone, Angel should practice efficient transitions between exercises. This can be achieved through regular practice and familiarization with the equipment and movements.

3. Mental Preparation: Angel should develop mental strategies to stay focused and motivated throughout the race. Visualization techniques and positive affirmations can help him maintain a strong mental state.

4. Hydration and Nutrition: Angel should ensure proper hydration and nutrition before, during, and after the race. This will help maintain energy levels and prevent fatigue.

Overall, Angel Marin Costanilla showed great potential in the 2023 Malaga Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can enhance his overall performance and achieve even better results in future races.