Javier Hontanilla, Borja Hontanilla Hyrox Result

Overall Performance:

Javier and Borja, first off, congrats on completing the 2024 Madrid Hyrox! Finishing in the top 58% overall and 64% in your age group is no small feat—definitely something to be proud of! Your overall time of 01:17:22 shows that you both have a solid foundation. The fact that your total running time is 42:50, which is 1:41 faster than average, suggests that you both have a strong runner profile. However, it seems like you might have started a bit too fast, especially in the Running 1 segment, where you clocked in at 6:01—almost a minute slower than average. This pacing could have impacted your overall performance, as it might have left you drained for the later segments.

In terms of strengths, you guys are particularly solid on the running front, with your best running lap at an impressive 4:45. But there’s always room for improvement. The Roxzone time of 9:28 indicates that transitions could be tightened up; it’s like trying to win a race with shoelaces untied—no bueno! Let’s break it down and see where we can improve your performance even more.

Segments to Improve:

Let’s focus on the segments where you can really turn things around:

• Farmers Carry (2:01). This segment was notably slower than average and showcased some potential for improvement. The key here is grip strength and overall core stability. A solid Farmers Carry should be almost effortless. Here’s how you can improve:
• Practice Farmers Carries: Start with lighter kettlebells or dumbbells and focus on maintaining a tight core and good posture. Gradually increase the weight as you get comfortable.
• Deadlifts: These will help build the necessary strength in your back and legs, which is crucial for carrying heavy loads.
• Core Workouts: Include exercises like planks, hanging leg raises, and Russian twists to strengthen your core. A strong core will improve your grip and stability during the carry.
• Speed Drills: After performing your Farmers Carry, practice some short sprints (30-50 meters). This simulates the effort of carrying and then transitioning into a run.
• Roxzone (9:28). The time spent resting or transitioning can greatly affect your overall performance. Here are some strategies to improve:
• Transition Drills: Set up a mock course where you practice transitioning between different exercises. This will help you find your rhythm and reduce unnecessary downtime.
• Increase Overall Fitness: Incorporate circuit training that mimics the Hyrox format. This will help you build endurance while also improving your transition times.
• Mindset Training: Practice staying mentally engaged during transitions. Visualize your next move and keep that adrenaline pumping. Remember, "You are not done until you are done!"
• Ski Erg (3:52). This segment was a little slower than average, so let’s sharpen up that technique:
• Interval Training: Incorporate interval work on the Ski Erg. Alternate between high intensity for 30 seconds and a lower effort for 1 minute. This will help build explosive power and endurance.
• Focus on Form: Ensure you’re using your legs as well as your upper body. Engage your core and maintain a steady rhythm to maximize your efficiency.

Race Strategies:

Going into your next competition, remember the following strategies:

• Pacing: Start strong but not too fast! Aim for a steady pace that you can maintain throughout the race. Remember, it's not a sprint; it's a Hyrox!
• Transition Focus: Practice your transitions in training. The quicker you can move from one exercise to the next, the less time you waste. Aim for smooth, fluid movements.
• Stay Hydrated: Don’t underestimate the power of hydration. Drink water strategically throughout the race to maintain peak performance.

Conclusion:

Javier and Borja, you’ve got the speed, but now it’s time to build strength and refine your transitions. Remember what Goggins says, “Most of us can’t take our foot off the gas. You’ve got to be relentless.” Embrace the grind, and don’t shy away from pushing your limits. With focused training and the right mindset, you’ll convert those weaknesses into strengths. Keep it up, keep training hard, and keep that competitive spirit! The podium is just a Hyrox away! 💪💥

Stay hungry, stay humble, and remember: the only easy day was yesterday!

Your Rox-Coach is here to keep you fired up and ready to conquer the next challenge! 🏆