Becerra Andres Hyrox Result

Overall Performance:

Andres, you crushed it out there in Hong Kong! Finishing 80th overall and 26th in your age group puts you in the top 2% and top 10% respectively, so you've definitely got the heart of a lion and the legs of a gazelle! 🦁💪 Your overall time of 1:11:09 is impressive, especially considering your total running time of 35:54, which is a solid 19 seconds faster than the average. That’s some serious speed! You clearly have a runner's profile, which is great, but we need to balance that with some strength work to really elevate your game. As for pacing, it looks like you might have started your first run a bit slower than average (23 seconds to be exact). This could have impacted your momentum early on, but you picked it back up nicely in the later running segments. Remember, it’s a fine line between burning too bright and running out of gas too soon. Let's work on that pacing strategy to ensure you hit the ground running—literally! 🏃‍♂️💨

Segments to Improve:

Now, let’s dive into some specific segments where we can turn those weaknesses into strengths:

• Burpees Broad Jump (00:01:11 slower than average): This segment was a real time sink. To improve here, focus on explosive power and technique. Try doing burpees with a broad jump instead of a traditional jump, emphasizing landing softly and transitioning into the next rep quickly. Incorporate plyometric training like box jumps or jump squats to build explosive strength. Aim for 3 sets of 8-10 reps during your workouts and focus on quick recovery.
• Sled Pull (00:01:05 slower than average): The sled pull is a beast of a segment and requires both strength and endurance. To improve your performance, incorporate more pulling exercises into your routine. Try deadlifts, bent-over rows, and sled drags. Start with a weight that’s challenging but manageable and gradually increase it as you gain strength. Additionally, practice your sled pull technique—keep your core tight and use your legs to drive through the pull.
• Sandbag Lunges (00:00:29 slower than average): This segment can be tricky, especially when you're fatigued. To build endurance and strength, add weighted lunges to your training. Focus on form—keep your back straight and your front knee behind your toes. Try doing walking lunges with a sandbag for 3 sets of 10-12 reps on each leg. Also, practice your transitions from running to lunges to simulate race conditions.
• Ski Erg (00:00:25 slower than average): This piece of equipment can be a game-changer. Incorporate regular sessions on the Ski Erg, focusing on technique to maximize efficiency. Work on your arm pull and ensure you are engaging your core throughout the movement. Aim for intervals of 30 seconds on, 30 seconds off for 10 rounds to build endurance and strength. Also, consider cross-training with rowing to build similar muscle groups.
• Roxzone (00:00:37 slower than average): This is your transition time, and a slower roxzone means we need to sharpen those transitions. Practice quick changes between exercises during your training. Set up a circuit that mimics the race and time yourself during transitions. The goal is to minimize downtime between segments. Remember: Time is money, my friend!

Race Strategies:

During your next race, here are some strategies to implement:

• Pacing: Start with a controlled pace in the first run to avoid burning out. Use your watch to keep an eye on your splits and adjust accordingly. You’ll want to feel like you could pick up the pace a bit in the second half of the race.
• Transition Efficiency: Practice your transitions during training. Have a set routine for how you approach each exercise—this can save precious seconds! Be like a ninja, swift and deliberate. 🥷
• Mindset: Maintain a strong mental focus. Visualize each segment before you do it. Positive self-talk can work wonders, so remind yourself that you’re a beast and you’re here to crush it!

Conclusion:

Andres, you’ve got the foundation needed to take your performance to the next level. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” Keep pushing, keep training, and don't forget to enjoy the journey! If you can conquer Hyrox, you can conquer anything. Let’s turn those weaknesses into your new strengths! 💥🏆

Until next time, keep grinding and remember—every rep counts! You’ve got this! I’m the Rox-Coach, and I believe in you!