Alfredo Briseno Hyrox Result

Overall Performance:

Alfredo, you put in a solid performance at the 2025 Las Vegas Hyrox competition, finishing in the top 39% of your age group and clocking in at 01:39:51. That’s no small feat! Your total running time of 00:49:29 was 00:51 slower than average, which puts you in a bit of a pickle. You’ve got some good speed, as showcased by your best running lap of 00:05:18, but it seems like pacing management could use some fine-tuning. In particular, your first running segment was 00:30 slower than average, indicating you might have been a bit too cautious at the start, while the last segment seemed to drag, suggesting fatigue might have set in. This indicates a hybrid profile leaning towards running strength, but you need to balance that with some more strength training to optimize your performance across all segments. Remember, "You are never too old to set another goal or to dream a new dream." Keep dreaming big, my friend! 💪

Segments to Improve:

• Sled Pull: 00:06:12 (00:20 slower than average)

This is a key area for improvement, and it’s crucial for Hyrox success. The sled pull challenges your grip, back, and leg strength, and it seems like you struggled a bit here. To enhance your performance, incorporate these drills:

• Heavy Sled Pulls: Practice pulling a sled over various distances. Focus on maintaining a strong posture and driving through your legs. Try to work on shorter, more intense pulls to build strength and power.
• Inverted Rows: These will help improve your back strength, which is necessary for the sled pull. Use a bar or TRX straps to perform 3 sets of 8-12 reps.
• Farmer's Walks: This exercise increases grip strength and overall stability. Carry heavy weights for short distances, focusing on a strong stance and core engagement.

• Roxzone: 00:10:29 (01:48 slower than average)

Transition times can make or break your race. To enhance your fitness and speed up your transitions, consider the following:

• Practice Transitions: Set up mock transitions during your workouts. Time yourself moving from one exercise to the next without a break. This will help you become more efficient.
• Increase Overall Fitness: Incorporate high-intensity interval training (HIIT) into your routine. This will improve your cardiovascular fitness and allow for quicker recoveries. Try 30 seconds of max effort followed by 30 seconds of rest, repeated for 20-30 minutes.
• Mobility Work: Incorporate dynamic stretches and mobility drills in your warm-ups. Improved flexibility can enhance your movement efficiency during transitions.

• Running 6: 00:08:33 (02:24 slower than average)

It seems like fatigue hit hard during the last stretch. To enhance your endurance and pacing, focus on:

• Long Runs: Incorporate longer, slower-paced runs into your weekly routine. Aim for at least one long run per week to build endurance.
• Pacing Drills: During your training runs, practice negative splits. Start at a comfortable pace and gradually increase your speed in the latter half of the run to simulate race conditions.
• Tempo Runs: Build your lactate threshold by doing tempo runs at a pace you can maintain for 20-30 minutes. This will help you sustain a stronger pace throughout the race.

Race Strategies:

• Start Steady: Don’t let the adrenaline rush push you to start too fast. Keep your first running segment controlled; this is where many racers lose their edge. Stick to your pacing plan!
• Hydrate and Fuel: Ensure you’re properly fueled and hydrated leading into the race. Consider taking small sips of water or electrolyte drinks during the transitions to keep your energy levels steady.
• Visualize Success: Before the race, visualize each segment. Picture yourself moving efficiently from one exercise to the next, especially during the sled pull and Roxzone segments.
• Breath Control: Focus on your breathing during the race. Controlled breathing can help manage fatigue and maintain performance levels.

Conclusion:

Alfredo, you’ve got the grit and determination to keep pushing forward. Remember, "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward." Focus on the areas we've discussed, and embrace the challenges ahead. Your potential is limitless when you combine your running ability with improved strength and strategy. Keep grinding, stay consistent, and let’s turn those weaknesses into strengths! 💥 Now go crush it in your next race! You’ve got this! 🏆

— The Rox-Coach