Sergio Jimenez Caballero, Manuel Jiménez Caballero Hyrox Result

Overall Performance:

Sergio and Manuel, congratulations on finishing 7th overall in the 2025 Heerenveen Hyrox event! That's an impressive feat, landing in the top 7% of 92 competitors and 3rd in your age group, which places you in the top 9% of 31 athletes in the 30-39 category. Your overall time of 58:36 is commendable and highlights your dedication and hard work. 💪

Looking at your total running time of 29:12, you were 2:14 faster than the average for your finish time, indicating a strong running profile. This is a significant advantage in Hyrox, but it seems your strength segments need a bit more love. Your pacing strategy appears to be solid; you didn't start too fast, as indicated by your splits, but there’s room for improvement in specific strength segments, particularly the Sled Pull and Sandbag Lunges.

Compared to previous races, you’ve shown remarkable improvement in your overall pacing and running capabilities. Now, let’s dig deeper into specific segments to elevate your performance even further!

Segments & Race Analysis:

Upon analyzing your race splits, it’s clear you have a strong grasp on pacing during the running sections, particularly in Running 1, Running 2, and Running 4, where you performed better than average. However, your performance in the strength segments—specifically the Sled Pull and Sandbag Lunges—lagged behind. This discrepancy can often mean that while you can fly on the track, you need to build up the power to match that speed in the gym.

Your Sled Push and Sled Pull segments are where the biggest gaps appeared. The Sled Pull, in particular, is a tough segment where strength matters. You spent 4:43, which is significantly above average and is a glaring point of improvement. The Roxzone (5:02) is also a bit slower than average, indicating that your transition time could benefit from work on overall fitness and efficiency in switching between exercises. Remember, it’s not just about how fast you go but how efficiently you can switch gears. After all, it’s a race, not a leisurely stroll in the park! 🏃‍♂️

Segments to Improve:

Let's break it down into the two segments that need your attention most:

• Sled Pull - Current Time: 04:43
  • Potential Improvement: Aim for 1:42 faster, targeting 03:01.
  • Focus during training: 53%
• Sandbag Lunges - Current Time: 03:11
  • Potential Improvement: 33 seconds faster, aiming for 02:38.
  • Focus during training: 17%

For the Sled Pull, incorporate exercises that enhance your pulling strength and overall power. Here’s a targeted training plan:

• Deadlifts: Focus on heavy deadlifts to build overall posterior chain strength. Aim for 3-4 sets of 5-8 reps at 80% of your one-rep max.
• Pulling Sleds: Practice pulling a sled with weights for short distances. This mimics the Sled Pull exercise and boosts your explosive power. Work on 4-6 sets of 40-50 meters.
• Resistance Band Rows: Incorporate banded rows to strengthen your upper back, which is crucial during the pull. 3 sets of 12-15 reps will suffice.
• Core Work: Focus on planks and hanging leg raises to build core stability. A strong core will support your pulling strength significantly.

For the Sandbag Lunges, aim to improve both strength and endurance:

• Weighted Lunges: Perform weighted lunges with a barbell or dumbbells. Focus on 3-4 sets of 12-15 reps per leg.
• Sandbag Carries: Incorporate sandbag carries into your workouts to improve grip strength and endurance. Aim for 4 sets of 40-50 meters.
• Single-Leg Work: Include single-leg deadlifts or Bulgarian split squats to enhance your unilateral strength, which is crucial in lunging movements.
• Dynamax Ball Slams: While not directly related, these will improve explosiveness, which can translate into better lunging dynamics. 3-4 sets of 10-12 reps.

Keep in mind that as you focus on these segments, you may experience a temporary dip in running performance due to increased fatigue from strength training. Don't worry; this is normal! Just stay focused, and soon you’ll be able to combine your newfound strength with your running prowess. Remember, “The only easy day was yesterday!”

Race Strategies:

To enhance your race-day performance, consider the following strategies:

• Pacing: Maintain a steady pace in the first half of the race to avoid burning out. Stick to your comfort zone in the early running segments, then push harder in the last few segments where you can capitalize on your strength.
• Transition Efficiency: Work on your transitions between exercises. Practice quick changes, and make sure you have a strategy in place for your equipment. A smooth transition can save valuable seconds!
• Visualize Success: Before the race, visualize each segment and how you want to execute them. Mental preparation can significantly impact your physical performance.
• Stay Hydrated and Fueled: Ensure you’re properly hydrated and fueled before the race. A well-nourished body will perform far better than one running on empty. Remember, “Eat like a king, train like a beast!”

Conclusion:

Sergio and Manuel, you’ve shown great potential in this race, and with a focused training approach, you can turn those segment weaknesses into strengths! As you prepare for your next competition, consider targeting events that allow you to test these improvements, like the upcoming Hyrox competitions later this year. Stay dedicated, keep pushing your limits, and most importantly, enjoy the journey! Remember, “You are never too old to set another goal or to dream a new dream.” Let's keep the momentum going! 💥

If you need any more tips or advice, I’m here for you. Keep grinding, and let’s make those next races even better! I’m the Rox-Coach, and I believe in you! 🏆