Alejandro Gomez Tena, Josep Maria Puignou Donate Hyrox Result

Overall Performance:

Alejandro and Josep, you both put in a solid performance at the 2023 Hong Kong Hyrox event! Finishing with an overall time of 1:11:39 places you in the top 21% of 201 athletes and 28th in your age group—excellent work! 👏

The race revealed a few interesting insights. Alejandro, you started off like a rocket, with your first running segment clocking in a minute faster than average, which is fantastic! But remember, pacing is key in Hyrox. You might have gone a bit too fast, leading to some slower subsequent running times. On the other hand, Josep, your running time was only slightly slower than average, suggesting a more consistent pacing strategy. Both of you have the potential to build on your strengths and address a few weaknesses to elevate your performance even further.

With a total running time of 41:19, you have a slight runner profile, but it’s clear you both need to enhance your strength training to balance out your performance. Let’s dig deeper into those segments where there’s room for improvement!

Segments to Improve:

• Wall Balls: You both clocked in slower times here, with a 4:28 on average. This is a critical segment that can really make or break your overall performance. To improve your wall balls, work on your squat depth and explosiveness. Drills like squat jumps and wall ball practice at various heights will help. Aim for sets of 10-15 reps with a focus on form and consistency.
• Roxzone: Spending a whopping 6:26 in transition is a bit too long, especially since it’s slower than average! This indicates you might need to work on your overall fitness and transition efficiency. Practice quick transitions in your workouts. Set up a mini-course where you switch between exercises and run through the transitions as quickly as possible. The faster you can get from one exercise to the next, the better your overall time will be.
• Sled Push: It took you 1:46, which is 7 seconds slower than average. This is an area that requires both strength and technique. Focus on building leg strength with squats and lunges, and practice pushing the sled with short bursts to simulate race day. Work on your grip and body positioning—keep your chest up and drive through your legs!

Race Strategies:

• Pacing: As you both experienced, it’s crucial to find a balance between speed and endurance. Aim for even pacing, especially in the running segments. Start strong but not so fast that you burn out early. Consider using a metronome or a running app to help maintain your pace.
• Mindset: Remember, Hyrox is as much a mental challenge as it is physical. When you hit those tough segments, focus on your breathing and visualize crossing the finish line. As David Goggins says, “You are your only competition.” Keep pushing, and don’t let the mind give in before the body does!
• Transition Practice: Simulate race conditions in your training. Time yourself between exercises and work on fluidity. Keep your gear organized and know your plan for each transition—this will save you precious seconds!

Conclusion:

Both of you have displayed incredible potential and strength at this event! Remember, every race is a stepping stone toward your goals. Embrace the challenges, learn from them, and come back stronger. As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training and execution, the more freedom you’ll have on race day.

So, let’s tighten up those segments, sharpen your strategies, and aim for that podium next time! Keep pushing your limits, because greatness is just around the corner. And remember, if you’re not sweating, you’re not working hard enough—those wall balls aren’t going to throw themselves! 💪

Stay strong, Alejandro and Josep! You got this, and I'm here cheering for you every step of the way! Your Rox-Coach!