Py Carmona Jesús Hyrox Result

Overall Performance

Jesús Py Carmona performed well in the 2023 Madrid HYROX race, achieving an overall rank of 239 out of 756 athletes, which places him in the top 31%. In his age group of 30-34, he ranked 57 out of 193 athletes, placing him in the top 29%. His overall time was 01:21:35, with a total running time of 00:39:09, which was 19 seconds faster than the average for his finish time. His best running lap was completed in 00:04:00.

Based on the splits analysis, Jesús demonstrated strengths in several segments, including Running 1, Running 2, Sled Push, Running 3, Sled Pull, Running 4, Burpees Broad Jump, Running 5, Running 6, Running 7, Sandbag Lunges, and Wall Balls. In these segments, he performed faster than the average times, showcasing his abilities in both running and strength exercises.

Segments to Improve

1. Roxzone: Jesús spent 00:07:17 in the Roxzone, which was 01:10 slower than the average. To improve this segment, Jesús should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) sessions, such as shuttle sprints or circuit training, can help improve his overall fitness and cardiovascular endurance. Additionally, practicing seamless transitions between exercises during training can help decrease his time spent in the Roxzone during the race.

2. Ski Erg: Jesús completed the Ski Erg segment in 00:04:47, which was 28 seconds slower than the average. To improve his performance in this segment, Jesús should focus on developing his upper body and core strength. Exercises such as rowing, pull-ups, and planks can help improve his muscular endurance and power on the Ski Erg. Additionally, practicing proper technique and engaging the full body during each stroke on the Ski Erg can help optimize his performance.

3. Farmers Carry: Jesús completed the Farmers Carry segment in 00:02:32, which was 24 seconds slower than the average. To improve his performance in this segment, Jesús should focus on developing his grip strength and overall endurance. Exercises such as farmer's walks, deadlifts, and hanging from a bar can help improve his grip strength. Additionally, incorporating cardiovascular exercises, such as running or cycling, can help enhance his overall endurance and performance during the Farmers Carry.

4. Rowing: Jesús completed the Rowing segment in 00:04:54, which was 15 seconds slower than the average. To improve his performance in this segment, Jesús should focus on developing his cardiovascular endurance and technique on the rowing machine. Incorporating longer duration rowing intervals, such as 500m or 1000m repeats, can help improve his endurance. Additionally, focusing on proper rowing technique, including a strong leg drive and efficient arm pull, can help optimize his performance on the rowing machine.

Strategies

To improve overall performance in future races, Jesús should consider the following strategies:

1. Pacing: Jesús should focus on maintaining a consistent and sustainable pace throughout the race. It is important not to start too fast and risk burning out later in the race. Monitoring heart rate and using perceived exertion can help gauge the appropriate intensity throughout the race.

2. Strength Training: Since Jesús performed well in the strength exercises, he should continue to prioritize strength training in his workouts. Focusing on compound movements such as squats, deadlifts, and kettlebell swings can help enhance his overall strength and power.

3. Transition Practice: Jesús should incorporate specific transition practice into his training routine to improve his efficiency during the race. Setting up a mock race environment and practicing seamless transitions between exercises can help reduce time spent in the Roxzone.

4. Endurance Training: To improve his overall endurance, Jesús should incorporate longer duration cardio sessions into his training routine. This can include steady-state running, cycling, or swimming to build his aerobic capacity.

5. Mental Preparation: Mental toughness and focus are crucial in endurance races. Jesús should practice visualization techniques and positive self-talk to stay motivated and focused during the race.

By implementing these strategies and focusing on improving the identified areas, Jesús Py Carmona can continue to enhance his performance in future HYROX races.