Alba Velasco Hyrox Result

Overall Performance:

Alba, let’s talk about that fantastic performance you put on display at the 2025 Barcelona Hyrox! Finishing 22nd overall out of 876 athletes and 10th in your age group of 25-29 puts you in the elite 2% and 5%, respectively. That's like trying to find a needle in a haystack and coming out with a diamond! 💎

Your overall time of 01:11:06 is impressive, especially when you consider that your total running time of 33:57 was 2:49 faster than the average for your finish time. This suggests you have a stronger running profile, but let’s not overlook the need to balance that with strength training. You started strong with your initial running segment but showed some room for improvement in your transitions and specific strength exercises. Remember, “It’s not about what you can’t do, it’s about what you can do!” Keep that in mind as we dive into the details.

Segments & Race Analysis:

Analyzing your race segments, it’s clear you have some serious speed. Your first run (03:37) was a blazing pace, but maybe a bit too fast for your overall strategy, landing you in the 8th percentile. You might have burned a bit too much fuel early on. However, your running segments later on show a steady performance. The transitions, or "Roxzones," averaged at 4:49, which is a bit slower than the average. This means you might have taken a little too long catching your breath or regrouping between exercises.

Now, let’s break down some of your specific segments:

• Running 1: 03:37 - fast start, but consider pacing for endurance.
• Ski Erg: 04:59 - room for improvement; it’s a leg workout too, not just arms!
• Sled Push: 03:16 - this is where we can make some significant gains.
• Wall Balls: 04:13 - we’ll work on that; you’ll be flying through them like a pro.
• Roxzone: 4:49 - let’s tighten this up; we want to be as quick as a cheetah on caffeine!

Segments to Improve:

Now, let’s tackle those segments that need some TLC. Here’s where we’re going to focus our training:

• Sled Push
  • Current Time: 03:16
  • Goal Time: 01:49 (Potential Improvement: 01:27)
  • Focus during training: 27%
  • Training Strategy: Incorporate heavy sled pushes into your weekly routine. Work on speed and endurance by alternating between max weight for short distances and lighter weights for longer pushes. Aim for 4-5 sets of 30-50 meters with short rest intervals.
• Wall Balls
  • Current Time: 04:13
  • Goal Time: 03:08 (Potential Improvement: 01:05)
  • Focus during training: 20%
  • Training Strategy: Focus on technique first, then increase weight. Use a tempo of 2 seconds down, 1 second up for 10-15 reps, resting 60 seconds between sets. Add in a few rounds of wall ball shots after running to simulate race conditions.
• Sled Pull
  • Current Time: 04:45
  • Goal Time: 03:54 (Potential Improvement: 00:51)
  • Focus during training: 16%
  • Training Strategy: Similar to the sled push, but focus on pulling with proper form. Ensure you're driving with your legs and keeping your core tight. Try to include 3-4 sets of sled pulls for 20-30 meters, increasing weight gradually.
• Burpees Broad Jump (BBJ)
  • Current Time: 04:35
  • Goal Time: 03:55 (Potential Improvement: 00:40)
  • Focus during training: 12%
  • Training Strategy: Work on explosiveness with plyometric exercises. Include box jumps, broad jumps, and burpee variations in your weekly routine. Aim for short, intense sets followed by brief recovery periods.
• Sandbag Lunges
  • Current Time: 03:50
  • Goal Time: 03:21 (Potential Improvement: 00:29)
  • Focus during training: 9%
  • Training Strategy: Increase your core stability and leg strength by performing weighted lunges with a focus on form and depth. Include single-leg variations to enhance balance and strength.
• Ski Erg
  • Current Time: 04:59
  • Goal Time: 04:33 (Potential Improvement: 00:26)
  • Focus during training: 8%
  • Training Strategy: Focus on your pull technique. Incorporate intervals on the Ski Erg with 30 seconds of max effort followed by 30 seconds of rest. Gradually increase the duration as your strength and endurance improve.

Race Strategies:

Going into your next race, consider these strategies:

• Pacing: Start strong, but not at a sprint. Additionally, aim for a consistent pace across all running segments. Practice your pacing in training to find that sweet spot.
• Transitions: Work on your Roxzone efficiency. Use your rest time wisely, focus on hydration and mental preparation for the next segment.
• Technique: Focus on your form, especially during the strength segments. Quality over quantity will serve you better in the long run.
• Mindset: Maintain a positive mental attitude. Remember, “It’s not the will to win, but the will to prepare to win that makes the difference.” Keep pushing, and don’t let doubt creep in.

Conclusion:

Alba, you’ve shown that you have what it takes to compete at a high level in Hyrox! With a few focused improvements in your training, you’re well on your way to breaking personal records left and right. Your next races are just around the corner, and applying these strategies will give you the edge you need. Remember, the pain you feel today will be the strength you feel tomorrow! 💪

Keep your eyes on the prize, stay dedicated, and trust the process. You’ve got this, and I can’t wait to see how you smash your future goals! Just keep telling yourself, “I’m not here to be average; I’m here to be awesome!” – The Rox-Coach 💥