Fernández Cortijo Basilio Hyrox Result

Overall Performance

Basilio Fernández Cortijo had a solid performance in the 2022 Madrid Hyrox race. He finished with an overall rank of 72, which puts him in the top 52% of 136 athletes. In his age group (40-44), he ranked 11th, placing in the top 68% of 16 athletes. Overall, his performance was commendable, but there are areas where he can make improvements to further enhance his race results.

Basilio's total running time of 00:40:29 was 00:58 faster than the average for his finish time. This indicates that he has a strong running profile and excels in this aspect of the race. His best running lap was 00:04:03, which was 00:26 faster than average. This demonstrates his ability to maintain a fast pace during running segments.

Segments to Improve

1. Wall Balls: Basilio spent 00:09:02 on the Wall Balls segment, which was 02:28 slower than the average time. This is an area where he lost significant time and should focus on improving. To enhance his performance in this segment, Basilio can incorporate specific exercises such as wall ball thrusters and wall ball burpees into his training routine. Practicing proper form and technique, including proper squatting depth and efficient use of the hips, will also help him improve his performance in this exercise.

2. Sled Push: Basilio's time of 00:04:43 on the Sled Push segment was 01:29 slower than the average time. This segment proved to be a challenge for him and presents an opportunity for improvement. To enhance his performance in the Sled Push, Basilio can focus on strengthening his lower body, particularly his quadriceps and glutes. Exercises such as squats, lunges, and deadlifts will help him develop the necessary strength and power to push the sled more efficiently. Additionally, working on his technique, ensuring he maintains a low and powerful stance, will also contribute to better performance in this segment.

3. Farmers Carry: Basilio's time of 00:02:51 on the Farmers Carry segment was 00:36 slower than the average time. This segment requires grip strength and overall body stability. To improve his performance in the Farmers Carry, Basilio can incorporate exercises such as farmer's walks and grip strengthening exercises into his training routine. To simulate race conditions, he can perform these exercises with heavier weights and focus on maintaining a stable and upright posture throughout.

Strategies

To optimize his race performance, Basilio should consider the following strategies:

1. Pacing: Basilio's overall pacing was consistent, as evidenced by his generally faster split times compared to the average. However, he should ensure that he maintains a sustainable pace throughout the race to avoid early fatigue. Proper pacing will allow him to maintain his speed and energy levels for the duration of the race.

2. Transitions: Basilio should work on improving his transition times in the Roxzone. By minimizing the time spent between exercise zones, he can improve his overall race time. To achieve this, he should focus on improving his overall fitness level and specifically work on enhancing his transition speed and efficiency during training sessions.

3. Strength Training: While Basilio has a strong running profile, he can benefit from incorporating more strength training exercises into his routine. This will help him develop more power and endurance, especially in segments that require strength, such as the Sled Push and Farmers Carry. Exercises such as squats, deadlifts, lunges, and farmer's walks should be included in his training plan.

4. Technique: Basilio should pay close attention to his form and technique during each exercise. Proper form not only ensures optimal performance but also reduces the risk of injury. He should work with a coach or trainer to correct any form deficiencies and ensure that he is executing each movement correctly.

By implementing these strategies and focusing on the highlighted areas of improvement, Basilio can further enhance his race performance and achieve even better results in future Hyrox races.