Contreras Velazquez Mònica José Hyrox Result

Overall Performance:

Mònica, first off, massive props to you for completing the 2024 Milan HYROX! Finishing in the top 18% overall and top 13% in your age group is no small feat. Your overall time of 01:37:38 shows that you’ve got the endurance and running chops to keep pace with some of the best. You clocked a total running time of 00:46:14, which is an impressive 03:17 faster than average. Clearly, you’ve got the legs to run! 🏃‍♀️💨

However, your pacing seems to have been a bit off, especially in the first running segment where you were 00:41 slower than average. This could indicate that you started a tad too conservatively, but don’t worry, we can work on that. Your performance shows you lean more towards a runner profile, but there’s definitely room to beef up those strength segments to keep up with the Hyrox demands.

Segments to Improve:

• Sled Pull (00:08:14): This was your slowest segment, sitting in the 92nd percentile. To improve here, you should focus on your grip strength and core stability. Try doing heavy sled pulls and band-resisted rows to build that upper body strength. Incorporate farmer's carries too; they’ll help you develop grip and core strength simultaneously.
• Roxzone (00:08:36): Spending almost nine minutes in transition isn’t optimal. To improve your overall fitness and transition time, practice quick transitions during training. Set up a circuit that mixes running and strength exercises, and time yourself on how quickly you can switch between them. Focus on dynamic warm-ups before workouts to reduce time wasted during transitions.
• Wall Balls (00:06:07): You spent more time than you needed here. To enhance your efficiency, work on your squat depth and explosiveness. Try speed wall ball drills where you focus on rapid reps with lighter weights. This will help you get the motion down without fatigue.
• Sled Push (00:03:44): You were 00:46 slower than average here. Increase your leg strength with heavy squats and leg presses. Perform sled pushes with varied weights to adapt your body to different loads.
• Sandbag Lunges (00:05:48): This was another area to focus on, being 00:29 slower than average. Incorporate weighted lunges into your routine, practicing both forward and reverse lunges. Aim for explosive movements to build stamina and speed.
• Rowing (00:05:56): You were 00:22 slower than average. For this, ensure your rowing technique is spot on. Work on your stroke power and speed with interval rowing sessions, alternating between high intensity and recovery.

Race Strategies:

During the race, pacing is key. Start your first running segment at a pace you know you can maintain for the duration; going out too fast can leave you gasping for air later on. Plan your transitions by visualizing each segment and knowing exactly what you need to do when you reach it. Mental preparation can be just as critical as physical training. Consider using a timer or a watch to track your splits, adjusting your pace as needed. Also, practice deep breathing techniques during transitions to keep your heart rate steady and ready for the next challenge.

Conclusion:

Mònica, you’ve got the potential to be even more formidable in the Hyrox arena. Remember, “Success is the sum of small efforts, repeated day in and day out.” 💪 Embrace the grind, work on your weaknesses, and don’t forget to have fun along the way! Your journey in Hyrox is just beginning, and with some focused training, you’ll be breaking personal records in no time. Keep pushing, and let’s turn those segments into strengths! Remember, every workout is a step closer to greatness. The Rox-Coach believes in you! 💥🏆