Overall Performance
Eliseo Candela Beltrán had a solid performance in the 2023 Valencia Hyrox race, finishing with an overall rank of 265 out of 513 athletes, placing him in the top 51% of all participants. In his age group (35-39), he ranked 65th out of 103 athletes, placing him in the top 63%. His overall time was 01:32:43, with a total running time of 00:40:33, which was 03:33 faster than the average for his finish time. This indicates that he had a strong running performance compared to his peers. His best running lap was 00:04:24, which was 00:17 faster than average.
Segments to Improve
Based on the splits analysis, the segments where Eliseo Candela Beltrán lost the most time were the Sled Pull, Sled Push, Rowing, Ski Erg, and Farmers Carry.
To improve his performance in the Sled Pull and Sled Push, he should focus on improving his strength and power. Specific exercises that can help are deadlifts, squats, and lunges to target the lower body muscles. Additionally, incorporating exercises that target the upper body, such as rows and push-ups, can help improve his pulling and pushing strength. Practicing proper technique and form during these exercises is crucial for optimal performance in the race.
For the Rowing and Ski Erg segments, Eliseo Candela Beltrán should focus on improving his cardiovascular endurance and power output. Incorporating high-intensity interval training (HIIT) workouts on the rowing machine and Ski Erg can help improve his speed and efficiency in these segments. Additionally, incorporating exercises that target the muscles used during rowing and skiing, such as bent-over rows and lateral lunges, can help improve his overall performance in these segments.
In the Farmers Carry segment, Eliseo Candela Beltrán should focus on improving his grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and forearm curls can help improve his grip strength. Additionally, incorporating exercises that target the core and lower body, such as planks and lunges, can help improve his overall performance in this segment.
Strategies
To optimize his performance during the race, Eliseo Candela Beltrán should focus on pacing himself appropriately. It is important to avoid starting too fast and burning out early in the race. Conserving energy during the earlier segments and gradually increasing intensity can help maintain a steady pace throughout the race. Additionally, practicing transitions between segments and minimizing time spent in the Roxzone can help improve overall race time.
Incorporating interval training into his training routine can help improve both his running and strength. Interval training involves alternating between high-intensity bursts of exercise and periods of rest or lower intensity. This type of training can help improve speed, power, and endurance, which are all important for success in the Hyrox race.
Finally, incorporating strength training exercises into his routine can help improve overall performance. Focusing on compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses, can help improve overall strength and power. Additionally, incorporating exercises that target specific muscles used during the race, such as lunges, push-ups, and rows, can help improve performance in specific segments.
Overall, Eliseo Candela Beltrán had a strong performance in the 2023 Valencia Hyrox race, with his running performance standing out as a particular strength. By focusing on improving his performance in the Sled Pull, Sled Push, Rowing, Ski Erg, and Farmers Carry segments, and implementing the suggested training strategies and techniques, he can continue to improve and achieve even better results in future races.