Caralampio Palacios Sergio Hyrox Result

Overall Performance:

Sergio, you tackled the 2024 Madrid Hyrox with heart and grit, finishing with an overall time of 01:23:39, landing you in the top 41% of a competitive field of 1065 athletes. That’s no small feat! Your performance in the age group (ranked 36 out of 90) shows you’re holding your own among some strong contenders. However, a closer look at your splits reveals some opportunities for growth, particularly in managing your pacing and transition times.

Your total running time of 00:46:16 indicates that you might be leaning more towards a strength-focused profile rather than a pure runner, especially considering it’s about 4:28 slower than average. The pacing in your first running segment was commendable, but it might have set you up for some slower laps later on. Remember, pacing is key; you don’t want to start like a cheetah and end up like a sloth! 🦒

Segments to Improve:

• Running 5 (00:05:58) - This segment was notably slower than average. Given that you have a solid first lap but then slowed down, it suggests you may have fatigued during the race. To address this, we want to build your endurance and stamina. Here are some targeted strategies:
• Interval Training: Implement high-intensity interval training (HIIT) sessions twice a week. Alternate between 400m sprints and 200m recovery jogs. Aim for 6-8 rounds. This will help improve your speed endurance.
• Long Runs: Incorporate at least one long run per week at a conversational pace, gradually increasing the distance to build your aerobic base. Aim for 10-12 km to start, then increase as comfortable.
• Tempo Runs: Add tempo runs once a week to work on sustaining a faster pace. Start with 20 minutes at a pace you can maintain but feels challenging, then gradually increase the duration.
• Roxzone Time (00:07:24) - Your transition time between exercises was slower than average, which indicates opportunities to streamline your race flow. Consider these methods to enhance your efficiency:
• Practice Transitions: During your training, simulate race day by practicing transitions between exercises. This will help you become familiar with the flow and reduce time wasted in between.
• Minimalist Gear: Use minimal gear for the transition zones. Having your equipment organized and easily accessible will save precious seconds. Think of it as a pit stop; you want F1-level efficiency!
• Cardio Conditioning: Include metabolic conditioning workouts in your training. Use circuits that combine running with functional movements (like kettlebell swings or burpees) to get your body accustomed to transitioning quickly.
• Sled Pull (00:03:54) - While you performed well here, there’s always room for improvement. Sled pulls are taxing, and optimizing your form can help reduce fatigue:
• Strength Training: Incorporate sled pulls and heavy carries into your strength sessions. Use variations like backward sled pulls to target different muscle groups.
• Core Work: Ensure your core is strong. Engage in planks, side planks, and rotational movements. A strong core stabilizes your body during exertion, making sled pulls more manageable.

Race Strategies:

• Pacing Strategy: Focus on a negative split approach; start each running segment at a manageable pace, then gradually increase your speed. This ensures you conserve energy for the final push.
• Mindset: Embrace the discomfort. As David Goggins says, "You are not going to die because you’re uncomfortable." Use self-talk to stay focused and remind yourself of your training during the tougher segments.
• Nutrition and Hydration: Make sure you’re fueling adequately before and during the race. A well-timed energy gel or electrolyte drink can make a huge difference when fatigue sets in.

Conclusion:

Sergio, you’ve got the heart of a lion and the determination to match! 💪 With some focused training and strategic adjustments, you’ll not only close the gaps in your race performance but also set yourself up for an even stronger showing next time. Remember, every race is an opportunity to learn and grow. “Success isn’t owned, it’s leased. And rent is due every day.” Keep pushing your limits, and let’s turn those weaknesses into strengths! I’m here to help you every step of the way. Together, we’ll unleash your full potential. You’ve got this! 💥🏆

- The Rox-Coach