Muñoz Fernandez Jeronimo Hyrox Result

Overall Performance

Jeronimo Muñoz Fernandez performed well in the 2023 Bilbao Hyrox race, finishing with an overall rank of 290 out of 412 athletes, placing him in the top 70% of competitors. In his age group (35-39), he ranked 66 out of 91 athletes, placing him in the top 72%. His overall time was 01:58:21, with a total running time of 00:56:59, which was 01:59 slower than the average. His best running lap was 00:05:59.

It is important to note that Jeronimo's total running time was slower than average, indicating that he may need to focus more on improving his running performance. However, his splits in the running segments were generally faster than average, suggesting that he has potential as a runner.

Segments to Improve

Based on the splits analysis, the segments where Jeronimo lost the most time were the Run Total, Wall Balls, Rowing, Best Lap, Running 1, Burpees Broad Jump, Running 2, and Ski Erg. These segments should be the main focus for improvement.

1. Run Total: Jeronimo's total running time was slower than average. To improve this segment, he should focus on improving his overall fitness and running endurance. Incorporating interval training and long-distance running into his training routine will help him build stamina and increase his running speed.

2. Wall Balls: Jeronimo's time in the Wall Balls segment was 01:46 slower than average. To improve this segment, he should focus on increasing his upper body strength and improving his technique. Incorporating exercises such as overhead squats, thrusters, and wall ball shots into his training routine will help him develop the necessary strength and coordination for better performance in this segment.

3. Rowing: Jeronimo's time in the Rowing segment was 00:45 slower than average. To improve his rowing performance, he should focus on improving his rowing technique and increasing his upper body and core strength. Incorporating exercises such as rowing intervals, seated rows, and planks into his training routine will help him develop the necessary strength and technique for better rowing performance.

4. Best Lap: Jeronimo's best running lap was 00:05:59, which was 00:39 slower than average. To improve his best lap time, he should focus on improving his speed and endurance. Incorporating interval training, sprints, and hill repeats into his training routine will help him develop the necessary speed and stamina for better performance in this segment.

5. Running 1: Jeronimo's time in the Running 1 segment was 00:39 slower than average. To improve his performance in this segment, he should focus on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill repeats into his training routine will help him develop the necessary speed and stamina for better performance.

6. Burpees Broad Jump: Jeronimo's time in the Burpees Broad Jump segment was 00:23 slower than average. To improve this segment, he should focus on improving his explosive power and agility. Incorporating exercises such as burpees, box jumps, and agility ladder drills into his training routine will help him develop the necessary power and agility for better performance in this segment.

7. Running 2: Jeronimo's time in the Running 2 segment was 00:21 slower than average. To improve his performance in this segment, he should focus on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill repeats into his training routine will help him develop the necessary speed and stamina for better performance.

8. Ski Erg: Jeronimo's time in the Ski Erg segment was 00:18 slower than average. To improve his performance in this segment, he should focus on improving his technique and increasing his upper body and core strength. Incorporating exercises such as ski erg intervals, planks, and Russian twists into his training routine will help him develop the necessary strength and technique for better performance.

Strategies

During the race, Jeronimo should focus on pacing himself appropriately to avoid burning out too quickly. He should aim to maintain a steady and consistent pace throughout the race, especially in the running segments. It is important for him to find a balance between pushing his limits and conserving energy for later segments.

In addition, Jeronimo should prioritize efficient transitions between segments to minimize time spent in the Roxzone. Practicing quick and smooth transitions during his training will help him save valuable seconds during the race.

Overall, Jeronimo should continue to focus on improving his running performance, while also addressing the specific segments where he lost the most time. By implementing the suggested training strategies and techniques, he can enhance his overall performance in future Hyrox races.