Figuero Maqueda Arrate Hyrox Result

Overall Performance:

Arrate Figuero Maqueda demonstrated commendable performance in the 2024 Bilbao HYROX race, finishing in the top 19% of all athletes and top 23% in the U24 category, which is quite impressive. Her total running time was 02:33 faster than average, indicating a strong running profile. However, her performance in strength-based segments, especially the Sandbag Lunges, Sled Push, and Farmers Carry, suggests a need for a more balanced training approach focusing on both strength and endurance. The analysis of her pacing shows that she started the race well, maintaining a good pace in the initial running segments, but there were segments where significant time was lost, especially in strength-focused exercises. Her Roxzone time being slower than average also indicates room for improving overall fitness and transition times between exercises.

Segments to Improve:

• Sandbag Lunges: Arrate's performance in Sandbag Lunges was significantly slower than average, indicating a need to improve lower body strength and endurance. Suggested drills include: weighted lunges, Bulgarian split squats, and plyometric exercises such as jump squats to improve explosive power and muscular endurance. Incorporating these exercises 2-3 times a week can enhance her performance in similar segments.
• Sled Push: This segment was another area of weakness. To improve, Arrate should focus on increasing her leg and core strength. Recommended exercises include: heavy sled pushes, leg presses, and core strengthening exercises like planks and deadlifts. Practicing short, high-intensity intervals with the sled can also simulate the race conditions and improve her pushing power.
• Farmer's Carry: The slower time suggests a need for better grip strength and overall muscular endurance. Effective training strategies include: grip strength exercises (e.g., dead hangs and farmer's walks with progressively heavier weights), as well as compound movements like deadlifts and rows to build back and shoulder strength, critical for maintaining posture and endurance throughout the carry.
• Roxzone: To decrease time spent in the Roxzone, Arrate should focus on improving her overall fitness and efficiency in transitions. This can be achieved by incorporating circuit training into her routine, focusing on quick transitions between different exercise types, and practicing specific transition drills that mimic the race environment.

Race Strategies:

• Start Strong, Finish Stronger: Given her strong running ability, Arrate should leverage this at the start to gain a good position but ensure she conserves enough energy for the strength segments. Implementing negative splits in her running training, where she gradually increases her pace, can be beneficial.
• Segment Focus: For segments identified as weaknesses, Arrate should aim to maintain a steady, manageable pace rather than pushing too hard and risking fatigue. It's about finding the right balance between speed and endurance.
• Transition Efficiency: To improve Roxzone times, practicing quick transitions between exercises during training sessions will help reduce downtime. She should work on setting up for the next exercise or segment while still catching her breath, thus minimizing rest periods.
• Mental Preparation: Mental toughness plays a crucial role in overcoming challenging segments. Visualization techniques, where Arrate imagines herself successfully completing each segment, can help build confidence and reduce anxiety about weaker areas.

By addressing these specific areas of improvement and implementing the suggested training strategies, Arrate Figuero Maqueda can expect to see significant enhancements in her race performance, turning her weaknesses into strengths and achieving a more balanced profile as a HYROX athlete.