Gorgoñon Arnal Santiago Hyrox Result

Overall Performance

Santiago Gorgoñon Arnal had a solid performance in the 2023 Barcelona Hyrox race. He finished with an overall rank of 261 out of 575 athletes, placing him in the top 45% of participants. In his age group (30-34), he ranked 75 out of 156 athletes, which puts him in the top 48%. His overall time was 01:26:00, with a total running time of 00:41:51, which was 15 seconds slower than the average.

Santiago's best running lap was 00:04:08, which was 20 seconds faster than the average. This indicates that he has good running abilities and can maintain a strong pace during a single lap. However, his running performance in some segments was slower than the average, particularly in Running 3, where he was 54 seconds slower.

Segments to Improve

1. Roxzone: Santiago spent 00:09:21 in the Roxzone, which was 2 minutes and 40 seconds slower than the average. This suggests that he rested more or took more time during the transitions. To improve this segment, Santiago should focus on improving his overall fitness and work on reducing his transition time. High-intensity interval training (HIIT) workouts, circuit training, and practicing quick transitions between exercises can help him improve his fitness and reduce his time in the Roxzone.

2. Running 3: Santiago was 54 seconds slower than the average in Running 3. To improve his performance in this segment, he should focus on increasing his running endurance and speed. Interval training, hill sprints, and tempo runs can help improve his running performance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can also enhance his running performance.

3. Burpees Broad Jump: Santiago's time in the Burpees Broad Jump segment was 24 seconds slower than the average. To improve his performance in this segment, he should work on improving his explosive power and upper body strength. Plyometric exercises like box jumps, squat jumps, and burpees can help improve his power and agility. Additionally, incorporating upper body strength exercises like push-ups, pull-ups, and shoulder presses can also enhance his performance in this segment.

4. Farmers Carry: Santiago's time in the Farmers Carry segment was 24 seconds slower than the average. To improve his performance in this segment, he should focus on improving his grip strength and overall upper body strength. Exercises like deadlifts, kettlebell swings, and farmer's walks can help strengthen his grip and improve his performance in the Farmers Carry.

5. Running 7: Santiago was 24 seconds slower than the average in Running 7. To improve his performance in this segment, he should continue to work on his running endurance and speed. Incorporating longer distance runs, tempo runs, and interval training can help improve his overall running performance.

6. Run Total: Santiago's total running time was 41 minutes and 51 seconds, which was 15 seconds slower than the average. To improve his overall running performance, he should focus on increasing his running endurance and speed. Incorporating a well-rounded training program that includes both aerobic and anaerobic workouts can help improve his overall running abilities.

7. Rowing: Santiago's time in the Rowing segment was 12 seconds slower than the average. To improve his performance in this segment, he should focus on improving his rowing technique and overall cardiovascular fitness. Incorporating rowing intervals, rowing sprints, and practicing proper rowing form can help improve his rowing performance.

Strategies

- Pacing: Santiago should focus on maintaining a consistent pace throughout the race to avoid burning out early. It is important for him to find a pace that he can sustain for the entire race duration.
- Transitions: Santiago should practice quick and efficient transitions between exercises to minimize time spent in the Roxzone. He can practice these transitions during his training sessions to become more efficient and save valuable time during the race.
- Strength Training: Santiago should continue to incorporate strength training exercises into his training routine to improve his overall strength and power. This will not only enhance his performance in strength-based segments but also contribute to overall fitness and running performance.
- Endurance Training: In order to improve his running performance, Santiago should focus on increasing his endurance through long-distance runs, tempo runs, and interval training. This will help him maintain a strong pace throughout the running segments of the race.
- Mental Preparation: Santiago should also focus on mental preparation, such as visualization and positive self-talk, to stay motivated and focused during the race. Mental toughness plays a crucial role in endurance events like Hyrox, and developing mental resilience can help him push through challenging moments and maintain a competitive mindset.