Alberto Aloy Alemany, Javier Pardo Chulia Hyrox Result

Overall Performance:

Alberto and Javier, you both crushed it at the 2023 Valencia Hyrox! Finishing with an overall time of 01:39:47 places you in the top 99% of 304 athletes, which is no small feat! Your total running time of 00:52:19 was an impressive 06:14 faster than average, showcasing your strength as runners. With a best running lap of 00:05:05, you both definitely have a runner's profile—so let’s leverage that speed while we work on other areas.

Looking at your pacing, it seems you started strong but may have hit a few snags in the middle segments. You both maintained good speed, especially in the initial runs, but the pace dipped slightly in the latter half, particularly during the Sandbag Lunges and Burpees Broad Jump. This indicates that while your endurance is commendable, your strength and muscular endurance might need some tuning. Remember, in Hyrox, you need to be a jack of all trades—fast, strong, and capable of handling transitions smoothly. Let’s dig into those segments where the wheels might have wobbled a bit!

Segments to Improve:

• Sandbag Lunges (00:06:35): This was your slowest segment, and it’s an area ripe for improvement. Sandbag lunges require both leg strength and core stability, so let’s focus on building that. Start incorporating these drills:
  • Weighted Lunges: Use a barbell or dumbbells to build strength. Aim for 3 sets of 10-12 reps per leg.
  • Walking Lunges with Twist: Add a twist at the top of your lunge to engage your core, 3 sets of 10-12 reps.
  • Sandbag Carries: Practice carrying a sandbag over various distances to simulate the Hyrox feeling.
• Burpees Broad Jump (00:05:22): You may love them, but they seem to love you just a bit less! To enhance this segment:
  • Burpee Box Jumps: Incorporate box jumps into your burpee routine to build explosive power.
  • Broad Jump Drills: Focus on your landing mechanics and explosiveness. 3 sets of 5 broad jumps should do the trick!
  • Core Stabilization: Add planks and medicine ball slams to your routine to improve your core strength.
• Sled Pull (00:04:42): A 36-second slowdown compared to average isn’t ideal, so let’s power up that pull:
  • Sled Pull Practice: Make sled pulls a staple in your training. Aim for 4-5 sets of 20-30 meters with varying weights.
  • Single-Arm Rows: Incorporate these to strengthen your back and arms, allowing for a stronger pull.
  • Strength Training: Include heavy squats and deadlifts in your routine to build the overall strength needed for those pulls.

Race Strategies:

Now that we’ve identified those segments to work on, let’s talk about race strategies:

• Pacing: Consider starting a little more conservatively on the running segments, particularly in the early laps. This will help preserve your energy for the strength exercises later on.
• Transitions: Work on minimizing the Roxzone time. Practice transitions during your training sessions to simulate race conditions. Consider using a timer so you can race against the clock even in practice!
• Breathing Techniques: Focus on your breathing during high-intensity segments like the Burpees and Sled Pulls. Controlled breathing can help you maintain stamina and power through.

Conclusion:

Alberto and Javier, you two have shown incredible potential at Valencia, and with some strategic tweaks and focused training, you’ll be unstoppable! Remember, “The only way to get better is to get comfortable being uncomfortable.” So embrace the grind, dig deep, and let’s turn those weaknesses into strengths. It's not just about finishing; it’s about finishing strong! 💥

Keep pushing your limits, and remember: “Pain is just weakness leaving the body.” You got this! The Rox-Coach believes in you! 💪🏆