Catalán Vélez Carlos Bernardo Hyrox Result

Overall Performance:

Carlos Bernardo Catalán Vélez performed commendably in the 2024 Ciudad de Mexico Hyrox race. He ranked in the top 47% overall and in the top 34% in his age group of 45-49. His total running time of 00:47:49 was faster than average by 00:21, indicating his strength as a runner. However, an in-depth analysis of his splits reveals certain segments where Carlos could improve to better his overall performance.

Carlos started the race slower than average during the first run, but he made up for it in the subsequent running segments, consistently running faster than average. This suggests that Carlos may have a tendency to start races a bit slower before finding his rhythm. A focus on pacing strategy might help him to start stronger and maintain his speed more consistently throughout the race.

His performance in strength-based segments like the sled pull and wall balls was significantly better than average, indicating Carlos' strength capabilities. However, there were a few strength-based segments like sled push and farmers carry where he lagged behind, suggesting a potential area for improvement.

Segments to Improve:

• Sled Push: Carlos took significantly longer than average to complete this segment. He could benefit from incorporating more lower body strength and power exercises into his training regimen. Exercises such as squats, lunges, and deadlifts could help build the necessary power to push the sled more effectively. Additionally, high-intensity interval training (HIIT) that includes sled push drills could help him become more accustomed to this event.
• Farmers Carry: Carlos also took longer than average on this segment. This exercise requires grip strength, core stability, and shoulder stability. Incorporating specific exercises like barbell wrist curls, kettlebell swings, and planks into his routine can help improve his performance in this segment.
• Run Total: Despite showing a solid performance in individual running segments, Carlos' overall running time could be improved. Interval training, focusing on both speed and endurance, could be beneficial. Additionally, hill sprints or stair climbing exercises could help improve his running power and speed. Carlos should also focus on maintaining a consistent pacing strategy throughout the race to avoid starting too slow.

Race Strategies:

Improving race pacing can help Carlos start stronger and maintain his speed more consistently. He should consider implementing a negative split strategy, where he aims to complete the second half of the race faster than the first. This can help him conserve energy for the latter part of the race, where he seems to perform better.

For strength-based segments, Carlos should focus on maintaining proper form to maximize efficiency and prevent unnecessary fatigue. This includes keeping a straight back during the sled push and engaging his core during the farmers carry. If necessary, taking a brief rest before the strength segments to ensure proper form and maximum effort may be a beneficial strategy.

Finally, incorporating active recovery techniques, such as light jogging or stretching in the roxzone, can help Carlos maintain his energy levels and transition more efficiently between segments.