Overall Performance
Stephi Flores Pineda had a strong performance in the HYROX race in Barcelona. She finished with an overall rank of 18, which places her in the top 3% of 575 athletes. In her age group (35-39), she achieved a rank of 6, putting her in the top 4% of 126 athletes. Her total race time was 01:14:27, and her total running time was 00:35:25, which was 02:39 faster than the average time.
Stephi's best running lap was an impressive 00:03:56, which was 00:20 faster than the average time. This highlights her running ability and suggests that she has a strong foundation in running.
Segments to Improve
Based on the splits analysis, the segments where Stephi lost the most time were rowing, ski erg, roxzone, burpees broad jump, sled push, and sled pull. To improve her performance in these segments, Stephi should focus on specific training strategies and techniques.
1. Rowing: Stephi's time of 00:06:06 was 01:13 slower than the average. To improve her rowing performance, she should incorporate rowing intervals into her training routine. This can include shorter sprints with high intensity, as well as longer endurance rows. Additionally, focusing on proper rowing technique, such as maintaining a strong core and efficient stroke, will help Stephi maximize her power output.
2. Ski Erg: Stephi's time of 00:05:39 was 00:56 slower than the average. To improve her ski erg performance, Stephi should work on developing her upper body and core strength. Exercises such as kettlebell swings, push-ups, and planks can help strengthen the muscles used during the ski erg. Additionally, incorporating interval training on the ski erg, alternating between high intensity sprints and longer endurance sessions, will improve Stephi's overall ski erg performance.
3. Roxzone: Stephi's time of 00:05:43 was 00:39 slower than the average. The roxzone represents the time spent between exercise zones and can be improved by improving overall fitness and transition time. Stephi should focus on improving her cardiovascular endurance through activities such as interval training, running, or cycling. Additionally, practicing quick and efficient transitions between exercise zones during training will help Stephi minimize time spent in the roxzone during races.
4. Burpees Broad Jump: Stephi's time of 00:04:55 was 00:37 slower than the average. To improve her performance in this segment, Stephi should focus on developing explosive power and endurance. Exercises such as burpees, box jumps, and lunges can help improve Stephi's overall power output and stamina. Additionally, practicing efficient form and technique during burpees, focusing on maintaining a consistent rhythm and minimizing wasted movement, will help Stephi improve her time in this segment.
5. Sled Push and Sled Pull: Stephi's times of 00:02:59 and 00:04:54 were 00:22 and 00:14 slower than the average, respectively. To improve her performance in these segments, Stephi should focus on developing lower body and core strength. Exercises such as squats, deadlifts, and sled pushes/pulls can help strengthen the muscles used during these movements. Additionally, practicing efficient technique, including proper body positioning and utilizing the full range of motion, will help Stephi improve her times in these segments.
Strategies
During the race, Stephi should focus on maintaining a consistent pace and avoiding starting too fast, as this can lead to fatigue later in the race. By pacing herself evenly throughout the race, Stephi can optimize her performance and avoid burning out. Additionally, Stephi should strategically plan her transitions between exercise zones to minimize time spent in the roxzone. Practicing quick and efficient transitions during training will help Stephi execute these strategies effectively during the race.