Overall Performance:
Alejandra and Begoña, you both did an incredible job at the 2024 Ciudad de Mexico Hyrox event! Finishing with an overall time of 01:31:27 puts you in the top 31% of a strong field of 324 athletes. That’s no small feat! 💪
Looking at your performance, it’s clear that you have strong capabilities, especially evident in your Sled Push and Burpees Broad Jump segments where you exceeded the average times significantly. Your pacing started off a bit slow with the Running 1 segment, which may have cost you some time early on. Remember, in Hyrox, finding that sweet spot between going out fast and maintaining endurance is crucial. You’ve got the endurance, but there’s room to sharpen your running speed to match your strength!
With a total running time of 54:53, which is 2:03 slower than average, it suggests that you might be leaning more towards the strength profile. This means focusing more on your running endurance will be beneficial. Your best lap of 06:28 shows potential, but let’s unlock more of that speed potential!
Segments to Improve:
Here are the segments where you can focus your training efforts to turn weaknesses into strengths:
- 1. Total Running Time (54:53): This was significantly slower than average, indicating that building up your running endurance should be a priority. To improve this, incorporate longer runs into your weekly training schedule. Aim for one long, steady run and one interval workout each week.
- 2. Running 1 (07:36): Starting too conservatively can set you back. Work on pacing drills during your training. For example, practice negative splits where you gradually increase your pace each lap or segment. Use a track or flat route to make this more manageable.
- 3. Ski Erg (05:09): Being 21 seconds slower than average shows that there’s room for improvement. Focus on technique first. Ensure you’re engaging your core and using your full range of motion. Include intervals on the Ski Erg in your training, aiming for 30 seconds of all-out effort followed by a minute of rest, repeated 5-10 times.
- 4. Roxzone Time (08:16): This indicates some time spent in transition. Work on your transitions during training. Set up mock races where you practice moving quickly between exercises, minimizing downtime. You'll want to treat transitions like a workout in itself—get in, get out, and keep that heart rate up!
Race Strategies:
Here’s how to implement strategies during your next race:
- Start Strong, Finish Strong: Use your strength segments to your advantage. Don’t hold back on exercises like the Sled Push and Sandbag Lunges—these are where you shine! Push hard, then focus on maintaining pace during the runs.
- Strategic Pacing: During your running segments, aim to start around 70% of your max effort and gradually increase your pace as you feel comfortable. This can prevent burnout early in the race!
- Transition Practice: As mentioned, practice your transitions. Time yourself between exercises to identify potential improvements. Aim for a seamless flow from one exercise to the next without losing momentum.
- Positive Self-Talk: Keep your mindset on point. Use affirmations like, “I am stronger than I think” or “Every rep counts” to keep the energy up through the challenging moments.
Conclusion:
Alejandra and Begoña, you have what it takes to push through and improve in future competitions. Remember, “It’s not about the destination; it’s about the journey.” So keep grinding, keep improving, and most importantly, keep enjoying the process! 💥
Every time you step into that arena, treat it like a new opportunity to showcase your hard work. You’ve already proven that you can hang with the best, so let’s build on that momentum. And remember, if something feels hard, just think of it as your body getting a little extra character development. 😉
Stay motivated, keep hustling, and let’s get ready to crush your next Hyrox event together! You've got this! – The Rox-Coach