Ekain Nogueira, Jon Aldaz Hyrox Result

Overall Performance:

Ekain and Jon, you guys crushed it in Madrid! Finishing 6th overall and 3rd in your age group is nothing to sneeze at—you're in the top 4% and top 8% respectively out of 131 and 36 athletes. That’s some serious competition! Your overall time of 01:00:29 is impressive, especially with a total running time that's 5 seconds faster than average (00:34:24). You’ve got a runner's profile, which is evident in your faster-than-average running times. However, it looks like you started a bit too fast in Running 1, which might have impacted your overall performance. A 3:55 lap is quick, but when you’re starting a long race, it’s essential to find that balance between speed and endurance. Let’s harness that speed while also building on the strength needed to conquer those challenging segments! 💪

Segments to Improve:

• Burpees Broad Jump: You clocked in at 2:30, which was 14 seconds slower than average. This is a high-impact segment that requires both strength and agility. We’re going to turn this into a strength for you!

Drills & Techniques:

• Burpee Technique: Focus on your form. Ensure you’re landing softly to reduce fatigue. Incorporate a tempo burpee workout where you slow down the eccentric phase (the downward motion) to build strength.
• Broad Jump Drills: Work on your explosive power with box jumps and depth jumps. Aim for three sets of 8-10 reps. Focus on landing softly to mimic the landing from the burpees.
• Transitional Workouts: Incorporate segments where you flow through burpees to broad jumps, limiting rest time. This will help simulate race conditions and improve your cardiovascular endurance while building strength.

Remember, each rep counts, so make sure you're giving it your all. Work on those transitions as well; they're key to maintaining your momentum and minimizing downtime.

Race Strategies:

• Pacing: Start with a controlled pace. Your first running segment should feel like a warm-up—save that sprint for the last stretch! Take a deep breath, and remember: it’s not a sprint; it’s a marathon... or at least a Hyrox race!
• Roxzone Optimization: Your Roxzone time was 4:35, which is 16 seconds slower than average. Use this time to hydrate, recover, and mentally prepare for the next segment. Create a routine: hydration, quick stretch, and visualize your next exercise.
• Team Coordination: Since you are a doubles team, communicate throughout the race. If one of you is feeling strong during the runs, let the other know to push the pace or recover on a strength segment. You’re only as strong as your partner, so lift each other up—literally and figuratively.

Conclusion:

Ekain and Jon, remember: “It’s not about being the best. It’s about being better than you were yesterday.” Each race is a stepping stone, and with your solid running foundation, it’s time to fortify those areas that need work. Embrace the grind, and don’t shy away from the tough segments. With focused training on the Burpees Broad Jump and improving your Roxzone, you’ll be on your way to not just breaking your records but shattering them! 💥

And remember, every time you feel like quitting, just think about why you started. Let’s get back to work and turn those weaknesses into strengths. The next race is just around the corner, and who knows? Maybe it’ll be your time to stand at the top! Keep pushing, champions! 🏆

— The Rox-Coach