Ceja Ricardo Hyrox Result

Overall Performance:

Ricardo Ceja completed the 2024 Ciudad de Mexico HYROX event with an overall time of 01:29:10, ranking him at 247 out of 905 athletes. This places him in the top 27% of competitors. He performed exceptionally well in his age group (45-49), earning 14th place, which is in the top 17% of 78 athletes.

Despite finishing slower than average in total running time by 00:52 minutes, Ricardo showed great strength in individual running laps, particularly in running laps 2, 4, 5, 6, 7, and 8 where he finished faster than average. This indicates that Ricardo has a strong runner profile, although his total running time implies a need for improved endurance.

Ricardo's pacing throughout the race seems to be inconsistent, starting off slower in the first running lap but speeding up significantly from the second lap onwards. This suggests that Ricardo might be starting off too slow, and could benefit from a more aggressive start.

Segments to Improve:

• Run Total: To improve Ricardo's endurance and total running time, incorporating long slow distance (LSD) runs, interval training, as well as tempo runs into his training routine could be beneficial. LSD runs will build his aerobic fitness and running economy, interval training will boost his speed and cardiovascular capacity, and tempo runs will enhance his lactate threshold - the intensity at which fatigue starts to set in.
• Roxzone: Ricardo's slower Roxzone time indicates a need for better transition efficiency and overall fitness. Incorporating transition practice into his training could help. This could involve simulating race conditions by combining different exercises back-to-back, focusing particularly on transitioning from strength exercises to running, and vice versa.
• Sandbag Lunges, Sled Pull, Rowing, Ski Erg: Ricardo's slower times in these strength-focused exercises suggest a need for targeted strength training. Including more functional strength exercises into his training regime, specifically tailored to mimic the movements in sandbag lunges, sled pulls, rowing, and the ski erg could be beneficial. This could involve lunges with weights, sled pushes/pulls, and rowing and skiing exercises on the respective machines.

Race Strategies:

To enhance his race performance, Ricardo could consider the following strategies:

• Start Strong: Ricardo's slower initial running lap could be improved by adopting a more aggressive start. This doesn't mean sprinting right off the bat, but rather starting at a comfortably hard pace that can be sustained.
• Focus on Transitions: Ricardo's slower Roxzone time suggests that he loses time during transitions. Working on making these transitions as quick and efficient as possible can shave off significant time during a race.
• Strength Training: Given Ricardo's slower times in certain strength-focused exercises, incorporating more targeted strength training into his fitness routine can help him perform these exercises faster during a race.