Carlos Sosa Hyrox Result

Overall Performance:

Hey Sosa! First off, let me say—top 10% in your age group is no small feat! Finishing 25th out of 238 athletes in the 30-34 bracket at the 2025 Las Vegas Hyrox is a testament to your hard work and dedication. With an overall time of 01:13:32 and a total running time of 00:36:22, you clearly have a solid running foundation. The fact that your total running time is 00:44 faster than the average means you’re more of a runner than a strength athlete. But remember, in Hyrox, we want to be a well-rounded machine! It looks like you started a bit slower with your Running 1 split at 00:04:34, which is 00:27 slower than average. This pacing might have contributed to your performance in later segments. It’s like opening a race by walking your dog—great for the dog, but not so much for your time! We’ll work on that pacing strategy to ensure you hit the ground running—literally!

Segments to Improve:

• Sled Push: 00:02:57 (27 seconds slower than average) - This is where you can make a significant improvement. Sled pushes are all about leg drive and core stability. Focus on strength training for your quads, hamstrings, and glutes. Try this:
  • Barbell Squats: 4 sets of 6-8 reps
  • Sled Drags: 4 sets of 20 meters, focusing on explosive power
  • Core Exercises: Planks and side planks for stability
  Remember your form—keep your back straight and drive through your heels!
• Wall Balls: 00:05:31 (12 seconds slower than average) - Wall balls can be a killer if not executed correctly. Work on your squat depth and explosiveness. Here’s how to hone those skills:
  • Weighted Squats: 3 sets of 10-12 reps
  • Wall Ball Drills: Practice your throw technique; aim for a target to improve accuracy
  • Interval Work: 10 seconds of max effort followed by 20 seconds rest for 10 rounds
  Focus on form—get low and explode up!
• Sandbag Lunges: 00:04:20 (8 seconds slower than average) - These can be tough when fatigue sets in. Improve your lunging technique and strength:
  • Weighted Lunges: 4 sets of 10 reps per leg
  • Hip Flexor Stretches: To improve range of motion and flexibility
  • Plyometric Lunges: 3 sets of 10 reps to increase explosiveness
  Keep that core tight—think of it as trying to balance a drink on your head while lunging!
• Roxzone: 00:05:52 (29 seconds slower than average) - Transition times can make or break a race. Focus on your overall fitness and practice moving quickly from one exercise to the next:
  • Transition Drills: Set up a mini-circuit and time your transitions
  • Endurance Runs: Increase stamina to minimize fatigue
  • Mobility Work: Keep your body agile to facilitate quicker transitions
  It’s like a pit stop in a race car—every second counts!

Race Strategies:

• Pacing: Start strong but controlled. Aim to pick up the pace in the middle segments once you’re warmed up. Think of it like starting a campfire; you want to stoke it gently before the flames roar!
• Hydration and Nutrition: Make sure to fuel properly before the race. Think of your body as a high-performance engine—it needs the right fuel to run efficiently!
• Visualization: Before the race, visualize each segment. Picture yourself smashing through those sled pushes and wall balls. If you can see it, you can achieve it! “What you believe, you can achieve.”

Conclusion:

Sosa, you’ve got the potential to be a powerhouse in Hyrox! Your running ability gives you a solid foundation, but to reach your full potential, let’s work on those strength segments and transitions. Embrace the grind, because as David Goggins says, “You are your own competition.” Keep pushing your limits, and remember, every rep, every second, counts. You’ve got this! 💪💥

Now, go crush that training, and let’s get ready for the next race like it's the last dance at a wedding—give it everything you’ve got! 🏆

Stay strong, stay motivated, and remember, I'm here to help you every step of the way. This is The Rox-Coach, signing off!