Overall Performance
Elena Miralles Pérez had a strong performance in the 2023 Malaga Hyrox race. She finished with an overall rank of 18, which puts her in the top 14% of 121 athletes. In her age group (35-39), she ranked 5th out of 36 athletes, placing her in the top 13%. Her overall time was 01:34:46, and her total running time was 00:47:10, which was 5 seconds slower than the average.
Elena's best running lap was 00:05:07, which was on par with the average time. Her splits analysis shows that she performed well in the Ski Erg, Sled Pull, Burpees Broad Jump, Rowing, Running 6, and Running 7 segments, where she was faster than the average time. However, there were certain segments where she lost time compared to the average, namely the Sled Push, Wall Balls, Farmers Carry, and Sandbag Lunges.
Segments to Improve
1. Sled Push: Elena took 2 minutes and 7 seconds longer than the average time in this segment. To improve her performance, she should focus on improving her overall strength and power. Incorporating exercises like squats, deadlifts, and lunges into her training routine will help her build the necessary strength for pushing the sled. Additionally, practicing proper sled push technique, including maintaining a low center of gravity and using her legs to generate power, will also be beneficial.
2. Wall Balls: Elena took 52 seconds longer than the average time in this segment. To improve her performance, she should focus on improving her upper body strength and endurance. Exercises such as thrusters, wall sits, and medicine ball slams can help build the necessary strength and endurance for wall balls. Additionally, practicing proper form, including squatting deep and using the legs to generate power for the throw, will also be important.
3. Farmers Carry: Elena took 43 seconds longer than the average time in this segment. To improve her performance, she should focus on improving her grip strength and overall conditioning. Incorporating exercises like farmer's walks, dead hangs, and kettlebell swings into her training routine will help improve her grip strength. Additionally, including high-intensity interval training (HIIT) workouts that mimic the demands of the farmers carry will also be beneficial.
4. Sandbag Lunges: Elena took 16 seconds longer than the average time in this segment. To improve her performance, she should focus on improving her leg strength and stability. Exercises such as lunges, squats, and step-ups can help build the necessary leg strength. Additionally, practicing proper form, including maintaining a stable core and keeping the chest up during lunges, will also be important.
Strategies
- Pacing: Elena's overall pacing was consistent throughout the race, with no significant deviations from the average times in most segments. However, she should be mindful of maintaining a steady pace and avoiding going too fast or too slow, especially in segments where she tends to lose time.
- Transition Time: Elena should aim to minimize her transition time in the roxzone. By improving her overall fitness and conditioning, she will be able to reduce the amount of rest needed during transitions and complete them more efficiently.
- Strategic Rest: During the race, Elena should strategically plan her rest periods to optimize her performance. This may involve taking shorter rest periods in segments where she excels and longer rest periods in segments where she tends to struggle.
- Mental Preparation: Elena should focus on mental preparation techniques, such as visualization and positive self-talk, to maintain motivation and focus throughout the race. This will help her stay mentally strong and push through challenging segments.
Overall, Elena had a strong performance in the 2023 Malaga Hyrox race. By focusing on improving her performance in the Sled Push, Wall Balls, Farmers Carry, and Sandbag Lunges segments, and implementing the suggested training strategies and techniques, she can further enhance her performance in future races.