Elizalde Milagros Hyrox Result

Overall Performance

Milagros Elizalde's performance in the 2022 London Hyrox race was commendable. With an overall rank of 245 out of 1274 athletes, she finished in the top 19% of participants. In her age group (U24), she ranked 18th out of 58 athletes, placing her in the top 31%. Her overall time for the race was 01:33:58, with a total running time of 00:48:23, which was 01:59 slower than the average.

Milagros' Best running Lap was recorded at 00:05:17, indicating a strong performance in that segment.

Segments to Improve

1. Run Total: Milagros' total running time was 00:48:23, which was 01:59 slower than the average. To improve this segment, she should focus on enhancing her overall fitness and running speed. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her running performance. She can also work on increasing her endurance through long-distance runs and incorporating speed drills to improve her overall running speed.

2. Sled Pull: Milagros' time of 00:07:30 for the Sled Pull segment was 01:10 slower than the average. To improve this segment, she should focus on developing her upper body strength and grip strength. Exercises such as deadlifts, rows, and pull-ups can help strengthen the muscles required for the Sled Pull. Additionally, incorporating grip strength exercises, such as farmer's walks or hanging from a bar, can help improve her grip for this segment.

3. Sled Push: Milagros' time of 00:03:49 for the Sled Push segment was 00:37 slower than the average. To improve this segment, she should work on developing her lower body strength and explosiveness. Exercises such as squats, lunges, and sled pushes can help strengthen her lower body muscles required for this segment. Additionally, incorporating plyometric exercises, such as box jumps or squat jumps, can help improve her explosiveness and power during the Sled Push.

4. Running 3: Milagros' time of 00:06:38 for Running 3 was 00:36 slower than the average. To improve this segment, she should focus on building her endurance and speed. Long-distance runs, tempo runs, and hill sprints can help improve her endurance and running speed. Incorporating interval training and fartlek runs can also help simulate race conditions and improve her overall performance in this segment.

5. Roxzone: Milagros' time of 00:07:45 in the Roxzone was 00:35 slower than the average. To improve this segment, she should work on improving her overall fitness and transition time. Incorporating circuit training and functional movements can help improve her overall fitness and ability to transition quickly between exercises. Additionally, practicing specific transitions in training can help reduce time spent in the Roxzone during the race.

6. Farmers Carry: Milagros' time of 00:02:51 for the Farmers Carry segment was 00:22 slower than the average. To improve this segment, she should focus on developing her grip strength and overall upper body strength. Exercises such as farmer's walks, kettlebell swings, and pull-ups can help strengthen the muscles required for the Farmers Carry. Additionally, incorporating grip strength exercises, such as hanging from a bar or using grip trainers, can help improve her grip for this segment.

7. Best Lap: Milagros' Best Lap time was recorded at 00:05:17, indicating a strong performance in this segment. She should continue to focus on maintaining this level of performance and strive to replicate it in other segments.

8. Running 1: Milagros' time of 00:05:17 for Running 1 was 00:14 slower than the average. To improve this segment, she should continue to work on her running speed and endurance, as mentioned earlier in the Run Total analysis.

Strategies

- Pacing: Milagros should focus on maintaining a consistent pace throughout the race to optimize her performance. Starting too fast can lead to fatigue later on, while starting too slow can result in lost time that is difficult to make up. By monitoring her pace and conserving energy when needed, she can ensure a strong and steady performance throughout the race.

- Transition Efficiency: To minimize time spent in the Roxzone, Milagros should practice quick and efficient transitions between exercises during her training. This can be achieved by rehearsing specific transition sequences and practicing them under race-like conditions. By optimizing her transition time, she can gain an advantage over her competitors.

- Mental Preparation: In addition to physical training, Milagros should also focus on mental preparation for the race. Visualizing success, setting specific goals, and developing strategies for overcoming challenges can help her maintain focus and motivation during the race. Incorporating mental exercises, such as mindfulness or visualization techniques, can enhance her mental resilience and performance.

In conclusion, Milagros Elizalde showed strong performance in the 2022 London Hyrox race. However, there are areas for improvement, particularly in the running segments, Sled Pull, Sled Push, Roxzone, and Farmers Carry. By implementing specific training strategies and techniques, such as interval training, strength exercises, and grip strength training, Milagros can enhance her overall performance and strive for even better results in future races.