Rubio Berenice Hyrox Result

Overall Performance:

Congratulations on your performance in the 2024 Ciudad de Mexico HYROX Race, Berenice! You ranked in the top 13% out of 1320 competitors and in the top 15% of your age group, which is an impressive accomplishment. Your overall time of 01:45:37 was well achieved and your total running time of 00:52:18 was a minute faster than the average. This strong running performance suggests you have a runner's profile and you excelled in maintaining a fast pace throughout the competition. However, there are opportunities for improvement particularly in your strength training segments.

Segments to Improve:

Wall Balls:

• Your performance in Wall Balls was slower than average by about 1:59 minutes. This suggests a need for strength training and technique improvement. Focus on performing exercises like thrusters and goblet squats to improve your lower body strength and squatting technique. Also, try to incorporate medicine ball throws to mimic the wall balls movement and build endurance.

Sled Pull:

• Your Sled Pull time was slower by 00:21 seconds than the average. This indicates a potential need for overall strength training. A combination of resistance training and specific sled drills can help improve your performance. Try to include weighted pull exercises like rows and deadlifts in your training regimen. Additionally, practice sled pulls with varying weights to mimic race conditions.

Sandbag Lunges:

• Your performance in Sandbag Lunges was slower by 00:35 seconds. To improve this, incorporate lunges with weights in your training. This will help in improving your balance, strength, and endurance. Practice alternating lunges with a sandbag on your shoulders, gradually increasing the weight as you build strength.

Rowing:

• Your rowing time was 00:47 seconds slower than the average. To improve your rowing performance, include rowing drills in your routine. You can also practice high-intensity interval training (HIIT) on the rowing machine to improve your stamina and speed. Additionally, focus on your technique, ensuring that you're using your legs and core, not just your arms, to drive the row.

Race Strategies:

Based on your performance, here are some strategies for future races:

• Pacing: Your first running segment was slower than average, suggesting you might have started off too slow. Try to maintain a steady pace from the start. This will help you conserve energy for the later stages of the race.
• Strength Training: Your running performance was excellent, but the strength segments need improvement. Incorporate more strength training exercises in your routine, focusing on the specific movements involved in the strength segments of the race.
• Rest and Transition: Your Roxzone time was faster than average, indicating that you might be rushing between segments. Take adequate rest between segments to recover and prepare for the next segment. Also, practice transitioning quickly and efficiently between different exercises to save time.