Javier De Cepeda Hernández, Fernando Monroy Rodríguez Hyrox Result

Overall Performance:

Javier and Fernando, first off, let's give a big shoutout for finishing 24th overall in a competitive field of 64 athletes! You guys are in the top 37%, and that’s no small feat. In your age group, ranking 7th out of 15 means you’re on the right track—top 46% isn’t too shabby either! You both clocked in an impressive overall time of 1:03:20, with a total running time of 32:31, which is a solid 1:51 faster than the average. That’s what we call a runner profile! 🏃‍♂️💥

Now, let's talk pacing. It seems like the first running segment was a bit of a struggle at 4:27, which is 30 seconds slower than average. It’s possible you started off too conservatively, which is something to keep an eye on. The rest of your running segments improved significantly, especially running 3 and 4, where you picked up speed. Great job on that—clearly, you found your rhythm! However, the slower start might have cost you that extra push towards the end. Overall, you both exhibited great endurance and strength, but there's definitely room to fine-tune your transitions and strength segments. Let’s go to work on those! 💪

Segments to Improve:

Now, let's dig into the nitty-gritty. Here are the segments where you can shine brighter:

• Sled Pull: 00:04:28 (43 seconds slower than average)

This is your slowest segment. To improve this, focus on your form and technique. Work on core stability and grip strength. Try performing sled pulls during your training, but vary the weight to build both strength and endurance. Aim for intervals—pull heavy for 10-15 meters, then lighter for longer distances to simulate race conditions. You might feel like a human tractor, but hey, tractors get the job done!

• Ski Erg: 00:04:07 (25 seconds slower than average)

Consider adding specific ski erg workouts to your routine. Work on interval training: 30 seconds of all-out effort followed by 1 minute of easy pulling. Focus on your pull technique—drive with your legs and engage your core. This will help you maximize power output and efficiency. You want your ski erg to feel less like a snow day and more like a sprint!

• Rowing: 00:04:24 (21 seconds slower than average)

Incorporate more rowing drills into your regime. Focus on your stroke rate; aim for a higher stroke rate with controlled power. Practice 500m intervals, pushing for a strong finish each time. Remember, you want to row like you’re escaping from a shipwreck—put some urgency into it!

• Sled Push: 00:02:07 (13 seconds slower than average)

For sled pushes, work on your leg drive and core engagement. Try doing low-rep, high-weight sled pushes to build strength. And remember, every ounce of effort you put in here pays off on the course. When it comes to sleds, think “push” not “slouch.”

• Sandbag Lunges: 00:03:18 (10 seconds slower than average)

For lunges, focus on depth and control. Use a heavier sandbag for less distance, then gradually increase as your strength improves. Incorporate dynamic lunges with a twist to engage your core and improve stability. Just remember, lunges are like life—they can be tough, but they build strong legs!

• Farmers Carry: 00:01:50 (19 seconds slower than average)

To improve farmers carries, practice walking with heavier weights over increasing distances. Focus on posture; keep your shoulders back and core tight. The key is to feel like you’re carrying the weight of the world, but in a good way!

Race Strategies:

For your next race, here are some strategies to consider:

• Start Strong, Not Fast: Aim for a strong start but avoid going all out. Find a sustainable pace early on, and then gradually increase your effort as you progress through the race.
• Transitions Matter: Use the roxzone effectively. Practice moving quickly between stations. Drill the transitions in your training to make them feel seamless on race day.
• Stay Hydrated and Fueled: Ensure you’re properly hydrated before and during the race. A small snack before the event can help maintain your energy levels.
• Focus on Breathing: In between exercises, concentrate on your breathing. Deep, rhythmic breaths can help you recover faster and prepare for the next challenge.

Conclusion:

Javier and Fernando, you guys have the potential to leap from good to great! Remember, every setback is a setup for a comeback. As David Goggins says, “You are not going to experience the success you want until you get through the pain.” Embrace the grind, laugh at the challenges, and keep pushing your limits. You’ve got this! 💪💥

Now, go out there and crush those weaknesses! Let’s turn those segments into your strengths and dominate the next Hyrox competition! I’m here for you, The Rox-Coach. 🏆