Overall Performance:

Hey Luis! First off, let’s give a massive shout-out for your performance at the 2025 Valencia Hyrox event. Finishing in 39th overall and 12th in your age group 35-39, you’ve demonstrated your grit and tenacity in a field of 282 athletes. Your overall time of 01:09:01 is commendable, especially considering the stiff competition.

Now, looking at the numbers, your total running time of 34:01 is 46 seconds slower than the average for your finish time. This suggests a stronger running profile, though we need to ensure that your strength segments keep pace with your running prowess. Your pacing was a bit on the slower side during the runs, particularly in the first and third segments, where you clocked in at 04:10 and 04:18 respectively. It’s like starting a marathon only to realize you’re running at a pleasant jog instead of a gut-busting sprint. Let's channel that competitive spirit and tighten those laps! 💪

Segments & Race Analysis:

When we break down the race, we see some promising strengths but also areas that need sharpening. Your performance in the running segments showed that you have the endurance, but we need to work on your pacing strategy. You started too conservatively, especially in the first segment. A running pace of 04:10 is just a tad too relaxed, while your best lap at 03:58 shows you have the speed; we just need to tap into it more consistently.

Your strength segments, such as the Sled Push and Sled Pull, are areas where you can improve significantly. You were slower than the average, which indicates room for growth. Your transitions, noted in the Roxzone, were also slower than average, suggesting that while you were working hard, you might have spent too much time finding your groove between exercises. Think of it this way: if a tortoise and a hare were competing in Hyrox, you'd be the tortoise taking scenic routes. Let’s speed up that transition time!

Segments to Improve:

To target improvements, we’ve identified a few segments where you can gain the most ground:

Total Running Time: Potential Improvement: 01:52 (from 34:01 to 32:09), Focus during training: 44%
Sled Push: Potential Improvement: 00:56 (from 03:38 to 02:42), Focus during training: 22%
Sled Pull: Potential Improvement: 00:42 (from 05:04 to 04:22), Focus during training: 16%
Wall Balls: Potential Improvement: 00:22 (from 05:14 to 04:52), Focus during training: 8%

Let’s dive deeper into these segments and how you can turn them into strengths!

Total Running Time Improvements:

With a focus on your running, here’s what we need to implement:

Interval Training: Incorporate high-intensity interval training (HIIT) into your weekly routine. For example, do 5x800m sprints at a pace 10-15 seconds faster than race pace with equal time for recovery in between.
Tempo Runs: Add tempo runs to your training once a week. A tempo run could be 20-30 minutes at a pace that feels “comfortably hard.” This will help you build endurance while improving your speed.
Long Runs: Include long runs of 60-90 minutes at a conversational pace to build endurance. Gradually increase your pace in the last 15-20 minutes to simulate race conditions.

Sled Push Improvements:

For the Sled Push, let’s make sure you’re not just pushing it around the gym like a stubborn toddler:

Strength Training: Focus on exercises like barbell squats, deadlifts, and lunges. These will build the leg strength needed for a more powerful push.
Specific Sled Work: Incorporate dedicated sled work into your weekly training. Start with lighter weights and gradually increase as your strength improves. Aim for 4-5 sets of 20-30 meters.
Technique Drills: Practice pushing the sled with a focus on maintaining a low center of gravity and using your legs rather than your back. Keep your core engaged, and don’t forget to breathe! You’re not a superhero, but good form can make you feel like one!

Sled Pull Improvements:

To enhance the Sled Pull:

Pulling Technique: Focus on your pulling technique, ensuring you’re using your whole body. Engage your back, shoulders, and legs to create a more powerful pull.
Strengthening Drills: Add exercises like bent-over rows and lat pull-downs to your routine to strengthen the muscles used during the sled pull.
Progressive Loading: Like with your sled push, gradually increase the weight as you build strength. Start with lighter weights to perfect your form before moving on to heavier loads.

Wall Balls Improvements:

For Wall Balls, let's ensure you're not just throwing your balls around like a kid in a playground:

Repetitions: Increase your wall ball reps in training. Aim for sets of 20-30 with a focus on form. Use a lighter ball if necessary to maintain speed and power.
Pacing: Practice pacing. Wall balls can be deceptively tiring; find a rhythm that allows you to maintain a steady output without burning out too quickly.
Core Work: Since Wall Balls engage your core, include exercises like planks, Russian twists, and medicine ball slams in your routine to build core strength.

Race Strategies:

Here are some strategies to implement during the race:

Pacing Strategy: Start your race with a strong but controlled pace. Aim for a steady start in the first running segment. Remember, it’s a marathon, not a sprint! (But we’re not running a marathon, so let’s keep that pace up!)
Transition Efficiency: Work on your transitions. Have a clear plan when moving from one exercise to the next. Practice quick changes in training to get used to the rhythm.
Stay Hydrated: Hydration is key, especially during transitions. Don’t waste time searching for water. Plan your hydration strategy beforehand.

Conclusion:

Luis, your potential is massive, and with the right focus on these areas, you can not only improve your performance but also enjoy the process! The next races in Madrid will be a fantastic opportunity for you to showcase your hard work. Remember, “You can’t hurt me” – but let’s strive to be faster and stronger! 💥

As you prepare for the upcoming races, remind yourself that every rep, every mile, and every moment is bringing you closer to your goals. Keep pushing, keep grinding, and remember that growth happens outside of your comfort zone. Let’s make those next races in Madrid count!

And remember, if all else fails, just run faster than the person next to you. That’s always a solid strategy! 🏆

Keep crushing it, and I’ll be here to help you every step of the way!

- The Rox-Coach

Lucas Dalglish vs Luis Daniel Angullo Moral

Percentile Comparison

Split-by-Split Difference

Ready to conquer your next race?