Daniel Miguel Pontón, Álvaro Cañadilla Andaluz Hyrox Result

Overall Performance:

Miguel and Álvaro, you both put in a solid effort at the 2022 Madrid Hyrox event, finishing with an overall time of 01:22:54, placing you in the top 79% overall and top 84% in your age group. That’s no small feat! You showed resilience and grit, but there’s always room for improvement, right? 💪

Your total running time of 00:50:15 indicates a profile that leans more towards strength than pure running. While you’ve got some solid running chops, it looks like your transitions and overall fitness could use some work to boost your performance in future races. The pacing could have been a bit more strategic; starting a tad faster than average on the first run lap, then tapering off, indicates that you might have gone out of the blocks with too much zeal. We don’t want to burn out before the finish line! Remember, “It’s not about being the fastest; it’s about being the last one standing.”

Segments to Improve:

Here’s where we really dive into the nitty-gritty of your performance and identify the low-hanging fruit you can pick to turn weaknesses into strengths.

• Rowing (00:05:25) - 99 Percentile Rank: This segment was a significant time sink for you. To improve, focus on your technique and power output. Incorporate drills like:
• Interval rowing sessions: 5 minutes at a hard pace followed by 2 minutes of easy rowing. Aim for 4-5 rounds.
• Technique work: Use a metronome to maintain a consistent stroke rate, and practice your catch and finish positions.
• Wall Balls (00:04:47) - 83 Percentile Rank: Slightly slower than average, and we can boost this with targeted strength and conditioning. Try:
• Short, high-rep wall ball workouts: 3 rounds of 15-20 reps, focusing on form and explosiveness.
• Incorporate squat work: Back squats or front squats to build lower body strength, which will translate into more power for your wall balls.
• Roxzone (00:06:50) - 60 Percentile Rank: Your transition time is crucial. You spent a bit too long in the Roxzone. To improve here:
• Practice transitions: Set up a mock race and practice moving quickly from one exercise to the next. Aim for efficiency—less time resting, more time moving!
• Increase overall fitness: Incorporate circuit training once a week to boost your cardiovascular endurance and strength simultaneously.

Race Strategies:

Now that we’ve identified the segments to improve, let’s talk strategy for your next race:

• Pacing: Start at a conservative pace during the first running segment, then pick it up once you're settled. Remember, it’s a marathon, not a sprint; unless you’re running away from a bear, then sprint away!
• Transitions: Practice efficient transitions during your training sessions. Visualize moving from one station to another without wasting time. Think of it as a relay race with your own body—you’re passing the baton to yourself!
• Mindset: Stay mentally tough. When the going gets tough, remind yourself: “I am not done when I’m tired; I am done when I’m finished.”

Conclusion:

Miguel and Álvaro, you both have the potential to elevate your Hyrox game! Take these insights and put them into action. Remember, improvement is a marathon, not a sprint (unless you’re sprinting in a marathon, then that’s a whole different conversation!). Keep pushing, stay focused, and embrace the grind. Your next performance will be a testament to your hard work and determination. And hey, if anyone asks how you did, just tell them you crushed it! 💥🏆

Stay strong, stay motivated, and remember: “The only way to grow is to push your limits.” Keep it up, and let’s get ready to smash those goals in the next race! You’ve got this! – The Rox-Coach