Corredera Dominguez Jesus Hyrox Result

Overall Performance

- Jesus Corredera Dominguez performed well in the HYROX race in Madrid, finishing with an overall rank of 313 out of 484 athletes, placing him in the top 64% of all competitors. In his age group of 40-44, he ranked 37th out of 60 athletes, placing him in the top 61%. His overall time was 01:40:14, with a total running time of 00:50:57, which was 04:25 slower than the average.

- The athlete's best running lap was 00:04:43, which was 00:10 faster than the average.

- It is worth noting that Jesus performed well in several segments, including Ski Erg, Sled Push, Sled Pull, and Farmers Carry, where he was faster than the average time.

- However, there were areas where he could improve, particularly in the Burpees Broad Jump, Wall Balls, Running 7, and Rowing segments, where he lost significant time compared to the average.

Segments to Improve

1. Burpees Broad Jump: Jesus took 00:07:50 to complete this segment, which was 01:38 slower than the average time. To improve performance in this area, he should focus on increasing his explosiveness and agility. Specific exercises and drills to enhance these skills include:
- Plyometric exercises such as box jumps and squat jumps to improve explosive power.
- Agility ladder drills to enhance footwork and coordination.
- High-intensity interval training (HIIT) workouts that incorporate burpees and broad jumps to improve endurance and efficiency in this segment.

2. Wall Balls: Jesus completed the Wall Balls segment in 00:08:58, which was 00:46 slower than the average time. To improve performance in this area, he should focus on building upper body and leg strength, as well as improving his technique. Recommended strategies include:
- Strength training exercises such as squats, lunges, and shoulder presses to build the necessary muscles for wall balls.
- Practicing wall ball shots with proper form, focusing on accuracy and efficiency.
- Incorporating interval training with wall balls to improve endurance and speed in this segment.

3. Running 7: Jesus completed this running segment in 00:06:50, which was 00:40 slower than the average time. To improve running performance, Jesus should focus on building endurance and speed. Specific training strategies include:
- Increasing weekly mileage gradually to improve endurance.
- Incorporating interval training sessions with varying intensities and distances to improve speed.
- Incorporating hill training to build strength and improve running efficiency.
- Working on running form and technique, including arm swing, stride length, and foot strike.

4. Rowing: Jesus completed the rowing segment in 00:05:23, which was 00:18 slower than the average time. To improve performance in rowing, he should focus on building upper body and core strength, as well as improving his rowing technique. Recommended strategies include:
- Incorporating rowing machine workouts into his training routine, focusing on proper technique and increasing intensity gradually.
- Strengthening the back, shoulders, and core through exercises such as rows, pull-ups, and planks.
- Working on efficient rowing technique, including proper stroke mechanics, power application, and recovery.

Strategies

- Pacing: Jesus should ensure that he maintains a consistent pace throughout the race to avoid burning out early or losing energy towards the end. He should aim to start strong but not overly exert himself, saving energy for segments where he tends to struggle.

- Transition Efficiency: Jesus should focus on improving his transition time during the roxzone. By enhancing his overall fitness and streamlining his transitions, he can save valuable time during the race.

- Specific Training: Based on his performance, Jesus should prioritize training his running abilities to improve his overall running time. Additionally, he should continue to focus on strength training exercises to enhance his performance in segments that require strength, such as the Burpees Broad Jump and Wall Balls.

- Mental Preparation: Jesus should work on mental strategies such as visualization, positive self-talk, and goal setting to stay focused and motivated throughout the race.

By implementing these strategies and incorporating the suggested exercises and drills into his training routine, Jesus Corredera Dominguez can improve his performance and achieve better results in future HYROX races.