Bermejo Carracedo Ivan Hyrox Result

Overall Performance

Ivan Bermejo Carracedo performed well in the 2023 Malaga Hyrox race, finishing with an overall rank of 126 out of 560 athletes, which places him in the top 22% overall. In his age group (35-39), he achieved a rank of 30 out of 113 athletes, which is in the top 26%. His overall time was 01:17:48, with a total running time of 00:38:45. However, his total running time was 00:27 slower than the average for his finish time.

In terms of splits, Ivan had a standout performance in Running 1, finishing 00:32 faster than the average. He also performed well in Running 2, Running 4, and Running 7, where he finished 00:05, 00:10, and 00:06 faster than the average, respectively. However, he struggled in segments such as Sled Push, where he was 00:30 slower than the average, and Sandbag Lunges, where he was 00:45 slower than the average.

Segments to Improve

1. Sandbag Lunges: Ivan lost a significant amount of time in this segment, being 00:45 slower than the average. To improve his performance in Sandbag Lunges, he should focus on strengthening his lower body muscles, particularly his quads, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts will be beneficial for developing strength in these areas. Additionally, Ivan should work on improving his lunging technique, ensuring proper form and alignment to maximize efficiency during the lunges.

2. Farmers Carry: Ivan was 00:32 slower than the average in the Farmers Carry segment. To enhance his performance in this area, he should incorporate exercises that specifically target grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and kettlebell swings will help improve his grip and upper body strength. Ivan should also focus on maintaining a strong and stable posture during the carry, engaging his core muscles to provide support and stability.

3. Sled Push: Ivan struggled in the Sled Push segment, being 00:30 slower than the average. To improve his performance in this area, he should focus on building lower body strength, particularly in his quadriceps and glutes. Exercises such as squats, leg presses, and lunges will help develop the necessary strength. Additionally, Ivan should work on his pushing technique, ensuring he maintains proper body alignment and engages his leg muscles effectively. Practicing explosive leg movements, such as sled pushes or prowler pushes, will also help improve his speed and power in this segment.

4. Run Total and Running 5: Ivan's total running time and performance in Running 5 were both slower than the average. To enhance his running performance, Ivan should focus on improving his cardiovascular endurance and running efficiency. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, will help improve his cardiovascular fitness and speed. Ivan should also work on his running form, ensuring he maintains proper posture, stride length, and foot strike. Incorporating strength training exercises that target the muscles involved in running, such as single-leg squats, calf raises, and hip strengthening exercises, will also help improve running performance.

Strategies

To improve overall performance during the race, Ivan should consider the following strategies:
1. Pacing: Ivan should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early, as well as avoiding excessive slowing down towards the end. Finding a sustainable pace that allows him to maintain energy throughout the race will be key.

2. Transition Time: Ivan should work on improving his transition time during the roxzone. By improving his overall fitness and streamlining his transition process between zones, he can reduce the time spent in the roxzone and ultimately improve his overall race time.

3. Hybrid Training: Given Ivan's performance in the running segments compared to the average, he should consider incorporating more strength training into his routine to improve his overall strength and power. Conversely, if his running segments were slower than the average, he should prioritize running-specific training to improve his speed and endurance.

By implementing these strategies and focusing on targeted training to address the areas of improvement identified, Ivan Bermejo Carracedo can enhance his performance in future Hyrox races.