Overall Performance
Francisco Hijazo Zabala had a strong performance in the Hyrox race in Madrid, finishing with an overall rank of 32 out of 484 athletes, placing him in the top 6% of the field. In his age group (30-34), he ranked 12th out of 128 athletes, which is in the top 9%. This demonstrates his competitiveness and ability to perform well against his peers.
His overall time of 01:10:10 is a solid result, showing good endurance and stamina throughout the race. However, there are areas where he can make improvements to further enhance his performance.
Segments to Improve
1. Run Total: Francisco's total running time of 00:36:41 was 02:03 slower than the average for his finish time. To improve this segment, he should focus on improving his overall fitness and running speed. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve his running speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats and lunges, can also help improve his running performance.
2. Running 8: Francisco's time of 00:05:22 for this segment was 00:27 slower than the average. To improve his performance in this segment, he should focus on improving his running endurance and speed. Incorporating longer distance runs into his training routine, as well as interval training, can help improve his endurance and speed for this segment.
3. Running 5: Francisco's time of 00:04:55 for this segment was 00:19 slower than the average. To improve his performance in this segment, he should focus on improving his running endurance and speed. Incorporating hill training and speed drills, such as sprints and fartlek runs, can help improve his endurance and speed for this segment.
4. Rowing: Francisco's time of 00:04:39 for this segment was 00:17 slower than the average. To improve his performance in this segment, he should focus on improving his rowing technique and overall strength. Incorporating rowing intervals and exercises that target the muscles used in rowing, such as bent-over rows and seated rows, can help improve his rowing performance.
5. Running 6: Francisco's time of 00:04:45 for this segment was 00:16 slower than the average. To improve his performance in this segment, he should focus on improving his running endurance and speed. Incorporating tempo runs and interval training, as well as strength training exercises that target the muscles used in running, can help improve his performance in this segment.
6. Sandbag Lunges: Francisco's time of 00:04:13 for this segment was 00:16 slower than the average. To improve his performance in this segment, he should focus on improving his lower body strength and stability. Incorporating exercises such as lunges, squats, and deadlifts can help improve his strength and stability for this segment.
7. Running 2: Francisco's time of 00:04:21 for this segment was 00:12 slower than the average. To improve his performance in this segment, he should focus on improving his running speed and endurance. Incorporating interval training, such as sprints and hill repeats, can help improve his speed and endurance for this segment.
8. Farmers Carry: Francisco's time of 00:02:00 for this segment was 00:11 slower than the average. To improve his performance in this segment, he should focus on improving his grip strength and overall strength. Incorporating exercises such as farmer's walks, deadlifts, and forearm exercises can help improve his grip strength and overall strength for this segment.
Strategies
During the race, Francisco should focus on pacing himself appropriately to ensure he has enough energy and strength for each segment. It's important to not start too fast and burn out early, as this can negatively impact performance in later segments. He should also ensure proper hydration and nutrition throughout the race to maintain energy levels.
Additionally, Francisco should focus on smooth and efficient transitions between segments to minimize time spent in the roxzone. Practicing quick and efficient transitions during training can help improve his overall race performance.
Overall, Francisco has shown strong performance in the Hyrox race in Madrid. By focusing on improving his running speed, endurance, and overall strength, he can further enhance his performance and continue to excel in future races.