Overall Performance
Barbara Bermeo had a strong performance in the 2019 Miami Hyrox race, finishing with an overall rank of 19 out of 96 athletes. She also performed well in her age group, placing 3rd out of 21 athletes. Her overall time of 01:48:13 was impressive. However, there are areas where she can improve to further enhance her performance.
Bermeo's total running time of 00:53:59 was 00:42 slower than the average for her finish time. This suggests that she could benefit from focusing on improving her overall fitness and transition time. Additionally, her best running lap time of 00:05:00 was 00:41 faster than average, indicating that she has a strong running profile and should continue to prioritize her running training.
Segments to Improve
1. Roxzone: Bermeo's time of 00:10:53 in the Roxzone was 01:50 slower than average. To improve this segment, she should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into her training routine can help improve her cardiovascular fitness and endurance. Additionally, practicing quick and efficient transitions between exercises can help reduce her time in the Roxzone.
2. Farmers Carry: Bermeo's time of 00:03:56 in the Farmers Carry segment was 01:15 slower than average. To improve in this area, she should focus on strengthening her grip and upper body strength. Exercises such as farmer's walks, deadlifts, and pull-ups can help improve her grip strength. Additionally, incorporating exercises that target her upper body, such as push-ups and shoulder presses, can help improve her overall strength for the Farmers Carry segment.
3. Running 8: Bermeo's time of 00:08:45 in Running 8 was 00:45 slower than average. To improve her running performance, she should focus on building her endurance and speed. Incorporating interval training, such as sprint intervals and tempo runs, can help improve her running speed and endurance. Additionally, incorporating strength training exercises that target her lower body, such as squats and lunges, can help improve her running performance.
4. Ski Erg: Bermeo's time of 00:05:52 in the Ski Erg segment was 00:25 slower than average. To improve in this area, she should focus on improving her upper body and core strength. Exercises such as rowing, push-ups, and planks can help improve her upper body and core strength, which will translate to better performance on the Ski Erg.
5. Sandbag Lunges: Bermeo's time of 00:06:25 in the Sandbag Lunges segment was 00:19 slower than average. To improve in this segment, she should focus on building her lower body strength and stability. Exercises such as squats, lunges, and step-ups can help improve her lower body strength and stability for the Sandbag Lunges segment.
Strategies
1. Pace Yourself: Bermeo should focus on pacing herself throughout the race to ensure she has enough energy and endurance to maintain a strong performance in all segments. Going out too fast in the early segments can lead to fatigue and slower times in later segments.
2. Efficient Transitions: Bermeo should practice quick and efficient transitions between exercises to minimize time spent in the Roxzone. This can be achieved through practice and familiarity with the specific exercises and equipment used in the race.
3. Mental Preparation: Bermeo should work on mental preparation and visualization techniques to help maintain focus and motivation throughout the race. This can include setting specific goals for each segment and visualizing successful performances in each segment.
Overall, Barbara Bermeo had a strong performance in the 2019 Miami Hyrox race. By focusing on improving her overall fitness, transition time, and specific segments such as the Roxzone, Farmers Carry, Running 8, Ski Erg, and Sandbag Lunges, she can further enhance her performance in future races. Incorporating specific training strategies and techniques, as outlined above, will help her target these areas of improvement and continue to excel in the sport.