Caballo Lapre Hyrox Result

Overall Performance:

Caballo, you’ve put in some serious work in your Hyrox journey, and your performance at the 2025 Heerenveen event is a testament to that dedication! Finishing with a time of 02:04:17, you landed in the top 97% overall and 12th in your age group. That’s fantastic—almost like being the fastest tortoise in a race of hares! 🐢💨

Your pacing strategy seems to have been a mix of cautious optimism as you started off relatively slow in the first segment, which may have cost you some precious seconds. However, your total running time of 01:00:19 indicates that you lean more towards a running profile—just shy of 47 seconds slower than the average. This means we need to tweak your strength training a bit to really maximize your performance. Think of it as adding some horsepower to your already speedy engine! 🏎️💥

Comparing this race to your previous performances, it’s clear that you’ve improved in certain areas, especially on the ski erg and sled push. Keep that momentum going! The road ahead is paved with potential, and I’m here to help you navigate it.

Segments & Race Analysis:

Alright, let’s break down your splits and see where you shined and where the light could use a little buffing. Overall, you performed exceptionally well compared to your peers, especially in the Ski Erg (5:05) and the Sled Push (4:00). However, the Running segments tell a different story. You started off strong with a 09:01 in Running 1, but that’s a whopping 3:13 slower than average. Maybe you were enjoying the scenery a bit too much? 🌳

As you moved through the race, the pace fluctuated, especially during Running 3 (6:40) and Running 4 (6:48), where you lost a bit of time compared to the average. However, your overall Roxzone time of 11:58 shows that you were able to keep moving through transitions, which is crucial in Hyrox. But we definitely want to tighten that up more; we can turn that into a strength!

Your performance in the Burpees Broad Jump (9:47) and the Farmers Carry (2:31) also left some room for improvement. The goal here will be to refine your technique and increase strength endurance, as these segments can really sap your energy if not executed efficiently.

Segments to Improve:

Now, let’s dig into the segments that need a little TLC and see how we can transform them into your shining moments:

• Total Running Time: You have a potential improvement of 4:32. That’s significant! With a 58% focus during training, we need to work on both endurance and speed. Here’s what you can do:
  • Interval Training: Incorporate high-intensity intervals into your running. For example, do 4x800m at a pace faster than your race pace with 2-3 minutes of rest between. This will help improve your speed and get your legs accustomed to running fast.
  • Long Runs: Once a week, go for a longer, slower run. Aim for 10-12 km at a conversational pace to build your aerobic base. This is where the magic happens!
  • Brick Workouts: Combine a running segment with strength training. For instance, run 2 km, then do a set of strength exercises (like lunges or squats) before running another 2 km. This will help you transition better during the race.
• Burpees Broad Jump: You have a potential improvement of 1:20, which means now is the time to focus 17% of your training on this. Here’s how:
  • Technique Refinement: Work on your form. Ensure your burpee is efficient—focus on getting up quickly and maintaining a steady jump forward. Record yourself to catch any inefficiencies!
  • Strength and Plyometrics: Incorporate box jumps and squat jumps into your routine. This will build explosive power, making your burpees quicker and more efficient.
  • Burpee Challenges: Set a timer for 5 minutes and do as many burpees as you can. Track your progress over time; you’ll be surprised how quickly you can improve!
• Sled Pull: You’re looking at a potential improvement of 1:17, and we should focus 16% of your training here. You’ve got this!
  • Strength Training: Include heavy rows and deadlifts in your routine. This will help build the core and upper body strength needed for the sled pull.
  • Sled Drags: Practice pulling a sled in your training. Start light and gradually increase the load as you get stronger. This is the direct application of what you’ll face on race day!
  • Core Work: Include planks and rotational exercises in your routine. A strong core stabilizes your body during the sled pull, allowing you to exert more force.
• Rowing: A potential improvement of 0:27 gives us a 5% focus during training. While this may seem small, it can add up in a race!
  • Technique Focus: Make sure your rowing technique is on point. Practice the correct form, emphasizing a strong leg drive followed by a smooth pull. Consider working with a coach for this.
  • Interval Rows: Incorporate 500m sprints followed by a rest period into your training. This will help build your power output on the rower.
  • Endurance Rows: Once a week, do a longer row at a steady pace. Try to gradually increase your distance while maintaining a consistent effort.

Race Strategies:

During your next race, consider the following strategies to help you maximize your performance:

• Pacing: Start conservatively, especially in the first running segment. Aim for a pace you can maintain throughout the race. Remember, it’s a marathon, not a sprint! (Unless you’re in a sprint race, then just… well, sprint!)
• Transition Efficiency: Work on your transition times. Use your Roxzone wisely—practice moving quickly from one exercise to the next during training sessions. Every second counts!
• Nutrition & Hydration: Stay well-nourished and hydrated before and during the race. A well-fueled body is a happy body! Think of it as putting premium gas in your car.
• Mental Fortitude: Remember to keep a strong mindset. Embrace the discomfort; it’s where the growth happens. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” So, face those challenges head-on!

Conclusion:

Caballo, your Hyrox journey is one of grit and determination, and the results speak volumes. The next races are where you can show off your hard work and commitment. Consider targeting a few local events leading up to Hyrox World Championships. With the improvements we’ve identified and the strategies we’ve laid out, you’re bound to see some impressive results.

Keep pushing, keep striving, and remember, “Pain is just weakness leaving the body.” Every drop of sweat is a step towards greatness. And if you ever feel down, just remember: even the best runners have to deal with the “slow” segments of life. It’s how you respond that counts! 💪🏆

Let’s get to work, Caballo! The Rox-Coach is here, ready to supercharge your performance!