Ramos Hernández Justa María Hyrox Result

Overall Performance

Justa María Ramos Hernández performed exceptionally well in the 2021 Madrid Hyrox race, achieving an overall rank of 27 out of 289 athletes, placing her in the top 9% of participants. In her age group (30-34), she ranked 4th out of 64 athletes, putting her in the top 6%. Her overall time of 01:26:09 demonstrates her strong fitness and dedication to training.

In terms of the overall race performance, Justa María Ramos Hernández showcased great strength and endurance. Her total running time of 00:43:55, while 00:40 slower than the average, still indicates a solid running ability. Her best running lap of 00:04:47 was 00:01 faster than the average, highlighting her speed and efficiency.

Segments to Improve

1. Roxzone: Justa María Ramos Hernández spent 00:08:30 in the Roxzone, which was 02:21 slower than the average. This suggests that she took more time to transition between exercises or rested more during this segment. To improve, she should focus on enhancing her overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) sessions into her training routine can help improve her cardiovascular endurance and agility. Additionally, practicing quick transitions between exercises during training sessions will aid in reducing time spent in the Roxzone during future races.

2. Running 3: Justa María Ramos Hernández completed Running 3 in 00:07:49, which was 02:15 slower than the average. This indicates a potential area for improvement in her running endurance. To enhance her performance in this segment, she can incorporate long-distance runs into her training regimen. Gradually increasing the distance and intensity of these runs will help build her endurance and stamina. Additionally, interval training, such as tempo runs and fartlek workouts, can increase her speed and improve her ability to maintain a steady pace throughout the race.

3. Wall Balls: Justa María Ramos Hernández completed the Wall Balls segment in 00:05:15, which was 00:43 slower than the average. This suggests that she may benefit from improving her upper body strength and technique in this exercise. To enhance her performance in Wall Balls, she should focus on strengthening her shoulders, core, and legs. Exercises such as overhead presses, push-ups, squats, and medicine ball throws can help improve her overall strength and power. Additionally, practicing the proper form and technique for Wall Balls, including maintaining a stable and efficient movement pattern, will lead to better performance in this segment.

Strategies

1. Pacing: Justa María Ramos Hernández demonstrated a relatively consistent pace throughout the race, with some segments being slightly faster or slower than the average. It is important for her to maintain a steady and sustainable pace to avoid early fatigue and ensure a strong finish. During the race, she should focus on pacing herself and conserving energy for the later segments. This can be achieved by monitoring her heart rate and perceived exertion, and adjusting her effort accordingly.

2. Hybrid Training: Given her strong overall performance and the slight difference in running and strength segments, it is evident that Justa María Ramos Hernández has a balanced hybrid profile. To optimize her performance, she should continue to train both her running and strength abilities. Incorporating a combination of running workouts, strength training exercises, and functional movements into her training routine will help maintain her well-rounded fitness and ensure success in future races.

In conclusion, Justa María Ramos Hernández showcased impressive performance in the 2021 Madrid Hyrox race. While there are areas for improvement, such as reducing transition time, enhancing running endurance, and improving upper body strength for specific exercises, her overall performance highlights her dedication and strong fitness level. By implementing the suggested training strategies and race strategies, Justa María Ramos Hernández can continue to excel in future Hyrox races.