Carbajal Ruth Mercedes Hyrox Result

Overall Performance:

Ruth, first off, huge congrats for crushing the 2024 Milan Hyrox! Finishing in the top 26% overall and 29% in your age group is no small feat—talk about a solid performance! Your overall time of 01:49:18 showcases your dedication and hard work. With a total running time of 00:49:31, you're clearly more of a runner, as that's a whopping 5:35 faster than average. It looks like you’ve got the legs to carry you through, but let’s not forget that Hyrox is a hybrid monster, and we want to ensure your strength can keep pace with your speed!

Looking at your splits, I noticed a bit of a pacing issue, particularly in the first running segment where you were 1:09 slower than average. This might have set a slightly cautious tone for the race. But hey, better late than never! As they say, "It's not about how fast you start; it's about how strong you finish." However, with your strong running profile, we want to ensure your strength segments don’t leave you gasping for air. Let's dig into the segments that could use a little extra love.

Segments to Improve:

• Wall Balls: 00:09:27 (02:58 slower than average)
• Roxzone: 00:10:40 (01:42 slower than average)
• Sandbag Lunges: 00:07:27 (01:14 slower than average)
• Burpees Broad Jump: 00:08:55 (00:41 slower than average)
• Farmers Carry: 00:02:47 (00:09 slower than average)
• Sled Pull: 00:06:32 (00:37 faster than average)

These segments are prime for improvement! Let’s break them down:

• Wall Balls: The wall ball is a full-body exercise that can really drain your energy. Focus on your form—keep your core engaged, and don’t forget to catch the ball high to get that explosive throw. Try incorporating high-rep wall ball workouts into your routine, aiming for sets of 20-30 reps. Consider adding a squat variation to enhance your leg strength.
• Roxzone: A 10:40 transition time means there’s room for improvement between exercises. Start practicing fast transitions in your training—set a timer and see how quickly you can switch from one exercise to the next while maintaining your breathing and focus. You could also simulate race conditions to get comfortable with the quick changes.
• Sandbag Lunges: Technique is key here. Make sure your lunges are deep and controlled. Add in some weighted lunges in your training, focusing on balance and stability. A good drill is to do walking lunges with a sandbag on your shoulders, which will help enhance your overall leg strength and mimic race conditions.
• Burpees Broad Jump: Burpees can be brutal! Work on your explosiveness with plyometric exercises like box jumps, but remember to keep your core tight during the burpees to avoid losing energy. Try to break the burpees into segments in training—focus on the jump, then the push-up, and finally the landing.
• Farmers Carry: This is all about grip strength and core stability. Incorporate farmers carries in your workouts, but also think about your posture while carrying. Keep your shoulders back and don’t let that weight pull you forward.
• Sled Pull: While you performed well here, there’s always room for more speed! Work on your leg drive and timing with sled pulls. Practice both heavy pulls and lighter, faster pulls to get used to different resistance levels.

Race Strategies:

During the race, consider pacing your runs more evenly. You might benefit from a strategy like negative splits, where you start at a comfortable pace and gradually increase your speed. It can help avoid burnout in the middle of the race and leave you with some gas in the tank for a strong finish!

Also, practice your transitions in training. Treat the transition area like a mini-race—set time goals for yourself and see how quickly you can move from one station to another. Remember, every second counts!

Conclusion:

Ruth, you're already in a great place, and with a few strategic tweaks, you can elevate your performance to new heights! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing yourself in those weaker segments, and don’t forget to celebrate those victories along the way! You’ve got the heart of a champion, and I can’t wait to see where your training takes you next! 💪💥

Stay strong and keep that competitive spirit alive—because no one wants to be the last one to the finish line, right? (Unless you're just there for the post-race snacks! 🏆)

Keep grinding, Ruth! You've got this!

— The Rox-Coach