Salcedo González Oihane Hyrox Result

Overall Performance

Oihane Salcedo González performed exceptionally well in the 2023 Bilbao Hyrox race, finishing with an overall rank of 13 out of 412 athletes, placing her in the top 3% of all participants. In her age group (40-44), she ranked 3rd out of 57 athletes, placing her in the top 5%. Her overall time was 01:12:36, with a total running time of 00:36:44, which was 12 seconds slower than the average.

Oihane's best running lap was completed in 00:04:17, showcasing her speed and efficiency on the track.

Segments to Improve

1. Rowing: Oihane's time on the rowing segment was 00:05:31, which was 40 seconds slower than the average. To improve in this area, she should focus on her rowing technique and build strength and endurance in her upper body. Incorporating exercises such as rowing intervals, rowing machine sprints, and seated row exercises will help improve her performance on the rowing segment.

2. Roxzone: Oihane's time in the roxzone was 00:05:07, which was 33 seconds slower than the average. To improve in this segment, she should work on improving her overall fitness and reducing transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts, circuit training, and practicing quick transitions between exercises will help improve her performance in the roxzone.

3. Farmers Carry: Oihane's time in the farmers carry segment was 00:02:15, which was 18 seconds slower than the average. To improve in this area, she should focus on building strength and endurance in her grip and upper body. Incorporating exercises such as farmer's carries with heavier weights, deadlifts, and pull-ups will help improve her performance in the farmers carry segment.

4. Sandbag Lunges: Oihane's time in the sandbag lunges segment was 00:04:00, which was 16 seconds slower than the average. To improve in this segment, she should focus on building lower body strength and stability. Incorporating exercises such as lunges, squats, and step-ups with a sandbag will help improve her performance in the sandbag lunges segment.

5. Best Lap: Oihane's best lap time was 00:04:17, which was 8 seconds slower than the average. To improve her overall running performance, she should focus on improving her speed and endurance. Incorporating interval training, tempo runs, and hill sprints will help improve her running performance.

6. Sled Push: Oihane's time in the sled push segment was 00:02:53, which was 15 seconds slower than the average. To improve in this area, she should focus on building lower body strength and power. Incorporating exercises such as sled pushes with heavier weights, squats, and deadlifts will help improve her performance in the sled push segment.

7. Run Total: Oihane's total running time was 00:36:44, which was 12 seconds slower than the average. To improve her overall running performance, she should focus on building endurance and speed. Incorporating long distance runs, interval training, and tempo runs will help improve her running performance.

Strategies

- Pace yourself: Oihane should focus on maintaining a consistent pace throughout the race to avoid burning out early. This will help her maintain endurance and performance in the later stages of the race.
- Efficient transitions: Oihane should practice quick and efficient transitions between exercises in the roxzone to minimize time loss. Practicing transitions and developing a routine for each exercise will help improve her overall performance.
- Mental preparation: Oihane should mentally prepare herself for the race, visualizing success and positive outcomes. This will help her stay focused and motivated throughout the race.
- Train specifically: Oihane should incorporate specific training exercises and drills for each segment she needs to improve. Tailoring her training to target these areas will help her see improvement in her performance on race day.