Gisbert Planas Laura Hyrox Result

Overall Performance

Laura Gisbert Planas performed exceptionally well in the HYROX race in Barcelona, finishing with an overall rank of 12 out of 820 athletes, placing her in the top 1% of participants. In her age group (U24), she ranked first out of 46 athletes, placing her in the top 2%. Her overall time was 01:11:28, with a total running time of 00:37:38, which was 01:26 slower than the average.

Segments to Improve

1. Running 1: Laura's time of 00:04:27 for the first running segment was 00:21 slower than the average. To improve her performance in this segment, Laura should focus on increasing her speed and endurance through interval training and tempo runs. Incorporating hill sprints and plyometric exercises, such as jump squats and bounding, can also help improve her running efficiency and power.

2. Roxzone: Laura's time of 00:05:43 in the Roxzone was 00:22 slower than the average. To improve this segment, Laura should work on improving her overall fitness and reducing her transition time. Implementing circuit training and high-intensity interval training (HIIT) can help improve her cardiovascular endurance and transition between exercises more efficiently.

3. Running 4: Laura's time of 00:04:51 in the fourth running segment was 00:11 slower than the average. To improve her performance in this segment, Laura should focus on maintaining her speed and form during longer runs. Incorporating tempo runs and long-distance runs into her training routine can help improve her endurance and pacing.

4. Sled Push: Laura's time of 00:02:48 in the Sled Push segment was 00:14 slower than the average. To improve her performance in this segment, Laura should focus on increasing her lower body strength and power. Exercises such as squats, deadlifts, and lunges can help improve her leg strength. Additionally, incorporating explosive exercises like box jumps and kettlebell swings can enhance her power output during the sled push.

5. Rowing: Laura's time of 00:05:03 in the rowing segment was 00:16 slower than the average. To improve her rowing performance, Laura should focus on improving her rowing technique and increasing her upper body strength. Incorporating exercises such as seated rows, lat pulldowns, and bent-over rows can help strengthen her back and arms. Additionally, practicing proper rowing technique, including maintaining a strong core and utilizing the legs, can enhance her rowing efficiency.

Strategies

1. Pacing: Laura should focus on maintaining a consistent pace throughout the race to avoid burning out early. By pacing herself properly, she can ensure that she has enough energy to perform well in all segments.

2. Transitions: Laura should work on improving her transition time between exercises to minimize time lost in the Roxzone. Practicing quick and efficient transitions during training sessions can help her save valuable seconds during the race.

3. Mental Preparation: Laura should develop a race strategy to stay focused and motivated throughout the entire race. Visualizing success and positive self-talk can help her maintain a strong mental state and push through challenging moments.

4. Specific Training: Laura should tailor her training to focus on the areas where she lost the most time, such as running segments, rowing, sled push, and Roxzone. By incorporating specific exercises and drills targeting these areas, she can improve her performance in the next race.

Overall, Laura Gisbert Planas has shown great potential in the HYROX race. By implementing the suggested training strategies and race strategies, she can further improve her performance and continue to excel in future competitions.