Rios Campillo Lola Hyrox Result

Overall Performance

Lola Rios Campillo performed exceptionally well in the 2023 Madrid Hyrox race, achieving an overall rank of 61 out of 756 athletes, which places her in the top 8% of participants. In her age group (55-59), she secured the top spot, ranking in the top 7% out of 13 athletes. Lola's overall time of 01:24:15 is commendable. Additionally, her total running time of 00:41:49 was 27 seconds faster than the average time for her finish, indicating her strength and proficiency in running.

Segments to Improve

1. Sled Push: Lola's time of 00:03:51 for the Sled Push segment was 52 seconds slower than the average. To improve her performance in this area, Lola should focus on developing her upper body and lower body strength. Incorporating exercises like squats, lunges, deadlifts, and push-ups into her training routine will help her build the necessary strength for pushing the sled efficiently. Additionally, practicing proper sled pushing technique, including maintaining a low center of gravity and utilizing powerful leg drive, will further enhance Lola's performance.

2. Ski Erg: Lola's time of 00:05:44 for the Ski Erg segment was 48 seconds slower than the average. To improve her performance in this segment, Lola should focus on developing her cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and stair climbing into her training routine will help improve her endurance. Additionally, incorporating exercises that target the muscles used during skiing, such as lat pulldowns, bicep curls, and shoulder presses, will enhance her upper body strength and performance on the Ski Erg.

3. Rowing: Lola's time of 00:05:52 for the Rowing segment was 43 seconds slower than the average. To improve her performance in this segment, Lola should focus on improving her rowing technique and developing her cardiovascular endurance. Incorporating exercises such as rowing, cycling, and swimming into her training routine will help improve her endurance. Additionally, Lola should focus on maintaining proper form during rowing, including maintaining a strong core, driving with the legs, and utilizing a smooth and efficient stroke.

4. Sled Pull: Lola's time of 00:06:03 for the Sled Pull segment was 32 seconds slower than the average. To improve her performance in this segment, Lola should focus on developing her upper body and lower body strength. Incorporating exercises such as pull-ups, bent-over rows, and lunges into her training routine will help improve her strength for pulling the sled. Additionally, Lola should focus on maintaining a strong and stable core, utilizing a powerful leg drive, and gripping the rope firmly to optimize her performance in the Sled Pull.

Strategies

- Pacing: Lola's overall pacing in the race was commendable, with consistent splits across the different segments. However, to further optimize her performance, Lola should consider maintaining a steady and sustainable pace throughout the race. Avoiding sudden bursts of speed or slowing down too much can help conserve energy and maintain a more efficient race performance.

- Hybrid Approach: Based on Lola's performance, she seems to have a hybrid profile, excelling in both running and strength-based segments. To capitalize on her strengths, Lola should focus on maintaining her running performance while also dedicating specific training sessions to improve her strength and endurance for the strength-based segments. Incorporating interval training, circuit training, and cross-training into her routine can help her develop a well-rounded fitness profile.

- Transitions: Lola's Roxzone time was 21 seconds faster than the average, suggesting efficient transitions between the exercise zones. To further optimize her transitions, Lola should focus on improving her overall fitness and reducing transition time. Incorporating high-intensity interval training, plyometric exercises, and specific drills that simulate the transitions can help Lola enhance her overall fitness and improve her transition speed.

Overall, Lola Rios Campillo's performance in the 2023 Madrid Hyrox race was impressive. By focusing on improving her performance in the identified segments and implementing the suggested training strategies, Lola can further enhance her race performance and continue to excel in future competitions.