Osuna Arroyo Félix Hyrox Result

Overall Performance

Félix Osuna Arroyo delivered an impressive performance in the 2024 Milan HYROX race, finishing with an overall time of 01:07:01, securing the 45th rank out of 1371 athletes, and 13th in his age group of 297. His total running time of 00:32:15 was notably 02:13 faster than average, highlighting his strong running capabilities. Félix's best running lap recorded at 00:03:28, further showcases his speed on foot.

While his running prowess is evident, Félix's strength-based segments like the Sled Push, Sled Pull, and Sandbag Lunges were slower than average, indicating a need for enhanced strength and conditioning. The initial running segments suggest a conservative start, as indicated by Running 1 being 01:07 slower than average, potentially indicating a pacing strategy that could be refined for better overall race performance.

Overall, Félix displays a runner profile with a need to focus more on strength training to complement his endurance and speed.

Segments to Improve

• Sled Pull and Push: These segments were significantly slower, suggesting a need for improved upper and lower body strength. Training should focus on:
  • Drills and Exercises: Incorporate sled push/pull drills, heavy deadlifts, and squats to build strength. Use resistance bands for added difficulty.
  • Form and Technique: Ensure proper body alignment and leverage during pushes and pulls to maximize power and efficiency.
• Sandbag Lunges: The time was notably slower, pointing to potential leg fatigue or weakness.
  • Exercises: Weighted lunges, step-ups, and Bulgarian split squats will help build leg strength and endurance.
  • Technique: Focus on maintaining balance and a steady pace during lunges to prevent excessive energy expenditure.
• Roxzone: This transition zone was slower than average, indicating a need for faster transitions.
  • Drills: Practice swift transitions between exercises, minimizing rest and optimizing gear changes or equipment setup.
  • Overall Fitness: High-intensity interval training (HIIT) can improve cardiovascular fitness, reducing recovery time.
• Wall Balls: Although slightly slower, improving this segment could lead to a better overall time.
  • Training: Focus on explosive strength training, such as plyometrics, and practice with heavier wall balls.
  • Technique: Work on maintaining consistent rhythm and depth in squats during wall ball throws.

Race Strategies

• Pacing: Start at a controlled pace but aim to gradually increase speed in the first half of the race to avoid fatigue. Use the first running segments to gauge effort and adjust as needed.
• Focus on Transitions: Minimize time spent in the Roxzone by pre-planning gear setups and transitions between exercises to maintain momentum.
• Strength-Endurance Balance: Incorporate hybrid workouts that alternate between running and strength exercises to simulate race conditions and enhance compromised running scenarios.
• Visualization Techniques: Practice mental exercises focusing on race-day scenarios to improve focus and reduce anxiety, ensuring smoother execution of strategies.