Van Bergen Calleja Pablo Hyrox Result

Overall Performance

Pablo Van Bergen Calleja had a solid performance in the HYROX race in Madrid, finishing with an overall rank of 326 out of 756 athletes, placing him in the top 43% of the field. In his age group (25-29), he ranked 68th out of 122 athletes, placing him in the top 55%. His overall time was 01:25:32, with a total running time of 00:43:31, which was 02:08 slower than the average.

Pablo's best running lap was 00:04:04, which was 00:24 faster than the average. This indicates that he has good speed and endurance in shorter distances. However, there were certain segments where he lost significant time compared to the average.

Segments to Improve

1. Run Total: Pablo's total running time was 00:43:31, which was 02:08 slower than the average. To improve this segment, he should focus on improving his overall fitness and work on reducing his transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts, such as sprints and shuttle runs, can help improve his running speed and endurance. Additionally, practicing quick transitions between exercises during training will help reduce time lost during the race.

2. Sled Pull: Pablo's time of 00:06:37 in the sled pull was 01:23 slower than the average. To improve this segment, he should focus on building strength in his upper body and core. Exercises such as pull-ups, rows, and planks can help improve his pulling power and stability. It is also important to practice proper technique and form during the sled pull to maximize efficiency.

3. Roxzone: Pablo spent 00:07:18 in the roxzone, which was 00:42 slower than the average. To improve this segment, he should work on improving his overall fitness and reducing rest time during transitions. Incorporating circuit training and interval workouts into his training routine can help improve his cardiovascular endurance and reduce the time spent in the roxzone.

4. Running 3: Pablo's time of 00:05:50 in running 3 was 00:25 slower than the average. To improve this segment, he should focus on building endurance and speed in longer distance running. Incorporating longer distance runs into his training routine, as well as interval training with varying speeds and distances, can help improve his performance in running 3.

5. Farmers Carry: Pablo's time of 00:02:31 in the farmers carry was 00:16 slower than the average. To improve this segment, he should focus on building strength in his grip and upper body. Exercises such as farmer's walks, deadlifts, and forearm curls can help improve his grip strength. It is also important to practice proper technique and form during the farmers carry to maintain efficiency.

6. Running 7: Pablo's time of 00:05:36 in running 7 was 00:14 slower than the average. To improve this segment, he should continue to work on his overall running endurance and speed. Incorporating hill sprints, tempo runs, and interval training can help improve his running performance in this segment.

7. Running 2 and Running 8: Pablo's time in both running 2 and running 8 was slower than the average. To improve these segments, he should focus on building endurance and speed in longer distance running. Incorporating longer distance runs into his training routine, as well as interval training with varying speeds and distances, can help improve his performance in these running segments.

Strategies

- Develop a pacing strategy to maintain consistent speed throughout the race. Avoid starting too fast and burning out early, or starting too slow and needing to catch up later.
- Focus on efficient transitions between exercises to minimize time spent in the roxzone.
- Practice proper technique and form for each exercise to maximize efficiency and minimize energy expenditure.
- Prioritize overall fitness and strength training to improve performance in both running and strength-based segments.
- Incorporate specific training sessions targeting the worst-performing segments to build strength and improve technique.
- Consider working with a coach or joining a training group to receive personalized guidance and support in improving race performance.