Novales Hugo Hyrox Result

Overall Performance

Hugo Novales finished the 2024 Incheon HYROX race with an overall time of 01:46:10, placing him in the top 61% overall and top 70% within his age group. Hugo demonstrated a strong start with his first running segment being significantly faster than average, indicating a tendency to begin races with a quick pace. However, his total running time was 01:21 slower than average, suggesting a decline in running performance over the course of the race. This indicates a potential pacing issue, where Hugo might have started too fast, leading to fatigue later on. His strengths lie in hybrid performance, with a balanced profile between running and strength, as demonstrated by his strong sled pull time but slower burpees broad jump and wall balls.

Segments to Improve

• Burpees Broad Jump:

  This segment was 01:19 slower than average. To improve, focus on enhancing explosive power and endurance. Include plyometric exercises such as box jumps and squat jumps in your routine. Also, practice burpees with a focus on maintaining a steady pace and minimizing rest time between jumps. Incorporate high-intensity interval training (HIIT) to simulate race conditions.

• Wall Balls:

  Being 00:04 slower than average, this segment can benefit from improving shoulder endurance and accuracy. Regularly perform wall ball shots with varying weights and heights to build muscle memory and efficiency. Work on core strengthening exercises like planks and Russian twists to improve stability during the movement.

• Sled Push:

  With a time 00:22 slower than average, focus on lower body strength and endurance. Include exercises like squats, lunges, and leg press in your routine. Practice sled pushes with varying weights to build explosive power and improve technique under fatigue. Circuit training that combines sled pushes with running can help in adapting to compromised running scenarios.

• Farmers Carry:

  This segment was 00:17 slower than average. Improve grip strength and core stability by incorporating farmer's walks with heavy weights into your training. Focus on maintaining an upright posture and steady pace. Additionally, exercises like deadlifts and bent-over rows will strengthen muscles used during this segment.

• Ski Erg:

  Being 00:22 slower than average, improve technique and efficiency. Practice on the Ski Erg with varying resistances, focusing on pulling through with your core and maintaining a consistent rhythm. Include upper body strength training, such as pull-ups and lat pulldowns, to enhance muscle endurance.

Race Strategies

• Pacing:

  Start the race with a controlled pace to conserve energy for later stages. Use your first running segment as a guide, but slightly moderate your speed to prevent early fatigue.

• Transitions:

  Despite a strong roxzone performance, continue to practice efficient transitions between exercises. Minimize rest time and maintain mental focus to quickly adapt between different segments.

• Compromised Running:

  Practice running after strength exercises to simulate race conditions. This will help your body adapt to the fatigue and improve overall running time.

• Pre-Race Preparation:

  Ensure adequate hydration and nutrition before the race day to optimize performance. Include carbohydrate loading and electrolyte management in your pre-race strategy.