Overall Performance
Noelia González Pérez had a strong performance in the 2021 Madrid Hyrox race. She finished with an overall rank of 12, which puts her in the top 33% of all athletes. In her age group (HYROX ELITE, Age Group WWE), she achieved a rank of 12, placing her in the top 70% of 17 athletes. Her overall time was 01:20:09, and her total running time was 00:40:13, which is 21 seconds faster than the average.
Noelia's best running lap was 00:03:53, which was an impressive 39 seconds faster than the average. This indicates that she has strong running abilities and excels in this area. However, there are certain segments where she lost time compared to the average, specifically in Running 3, Farmers Carry, Sled Pull, Wall Balls, and Roxzone.
Segments to Improve
1. Roxzone: Noelia's time in the Roxzone was 00:06:56, which is 1 minute and 25 seconds slower than the average. This suggests that she took more time to transition between exercises and may have rested more than necessary. To improve this segment, Noelia should focus on improving her overall fitness and reducing her transition time. Incorporating interval training, circuit training, and functional movements into her training routine can help improve her overall fitness. Additionally, practicing quick and efficient transitions during her training sessions can help reduce time spent in the Roxzone during future races.
2. Wall Balls: Noelia's time for the Wall Balls segment was 00:04:33, which is 24 seconds slower than the average. To improve her performance in this segment, Noelia should focus on strengthening her upper body and improving her endurance. Incorporating exercises such as overhead presses, shoulder presses, and push-ups into her training routine can help improve her upper body strength. Additionally, incorporating high-intensity interval training (HIIT) workouts that include wall ball exercises can help improve her endurance and efficiency in this segment.
3. Running 3: Noelia's time for Running 3 was 00:05:32, which is 18 seconds slower than the average. To improve her running performance in this segment, Noelia should focus on improving her speed and endurance. Incorporating interval training and tempo runs into her training routine can help improve her speed. Additionally, incorporating longer distance runs and hill training can help improve her endurance. It may also be beneficial for Noelia to work on her pacing during this segment to ensure she maintains a consistent speed throughout.
4. Farmers Carry: Noelia's time for the Farmers Carry segment was 00:02:22, which is 12 seconds slower than the average. To improve her performance in this segment, Noelia should focus on improving her grip strength and overall strength in her upper body and core. Incorporating exercises such as deadlifts, farmer's walks, and planks into her training routine can help improve her grip strength and overall strength. Additionally, incorporating exercises that specifically target the muscles used during the Farmers Carry, such as dumbbell carries and kettlebell swings, can help improve her performance.
5. Sled Pull: Noelia's time for the Sled Pull segment was 00:05:28, which is 11 seconds slower than the average. To improve her performance in this segment, Noelia should focus on improving her lower body strength and overall power. Incorporating exercises such as squats, lunges, and deadlifts into her training routine can help improve her lower body strength. Additionally, incorporating explosive movements such as box jumps and plyometric exercises can help improve her power and speed during the Sled Pull.
Strategies
During the race, Noelia should focus on maintaining a consistent pace and energy level throughout. It is important for her to avoid starting too fast and burning out before the end of the race. By pacing herself and conserving energy, she can ensure that she performs well in all segments and minimizes time lost during transitions.
Noelia should also prioritize efficient and quick transitions between exercises to minimize time spent in the Roxzone. Practicing transitions during training sessions can help her develop a smooth and efficient workflow during the race.
Additionally, Noelia should focus on maintaining proper form and technique during each exercise. This will help her perform more efficiently and reduce the risk of injury. It may be beneficial for her to work with a coach or trainer to ensure that she is executing each exercise correctly.
Overall, with a focus on improving her overall fitness, reducing transition times, and targeting specific areas of improvement, Noelia can continue to excel in future Hyrox races.