Arnedo Fernandez Iñaki Hyrox Result

Overall Performance

Iñaki Arnedo Fernandez performed well in the 2023 Bilbao Hyrox race, finishing with an overall rank of 240 out of 412 athletes, placing him in the top 58% of participants. In his age group (35-39), he ranked 54th out of 91 athletes, placing him in the top 59%. His overall time was 01:31:28, with a total running time of 00:46:39, which was 02:58 slower than the average for his finish time. It is worth noting that Iñaki had a faster running time in Running 1, Ski Erg, Running 2, Running 3, Sled Pull, Rowing, Running 8, and Wall Balls compared to the average, indicating his strength in these areas. However, he struggled in Running 7, Sandbag Lunges, Farmers Carry, Sled Push, and the overall running time, where he lost significant time compared to the average.

Segments to Improve

1. Running 7: Iñaki lost 03:18 compared to the average in this segment. To improve his performance, he should focus on increasing his endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and stamina. Additionally, he can work on his running form and technique, such as maintaining an efficient stride and proper breathing techniques.

2. Sandbag Lunges: Iñaki lost 02:53 compared to the average in this segment. To enhance his performance in sandbag lunges, he should focus on increasing his leg strength and stability. Exercises such as lunges, squats, and step-ups can help strengthen the muscles used during lunges. Additionally, practicing proper form, such as maintaining an upright torso and engaging the glutes and core, can improve efficiency and reduce time spent in this segment.

3. Farmers Carry: Iñaki lost 00:43 compared to the average in this segment. To improve his performance in farmers carry, he should focus on increasing his grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, deadlifts, and pull-ups can help strengthen the muscles used during the farmers carry. Additionally, practicing proper form and grip techniques, such as using straps or incorporating chalk, can enhance performance and reduce time spent in this segment.

4. Sled Push: Iñaki lost 00:29 compared to the average in this segment. To improve his performance in the sled push, he should focus on increasing his lower body strength and explosive power. Exercises such as squats, deadlifts, and sled pushes can help improve leg strength and power. Additionally, incorporating plyometric exercises, such as box jumps or squat jumps, can improve explosive power and speed during the sled push.

5. Overall Running Time: Iñaki's total running time was 02:58 slower than the average for his finish time. To enhance his overall running performance, he should focus on improving his cardiovascular endurance and running efficiency. Incorporating long-distance runs, interval training, and tempo runs can help increase endurance and improve running speed. Additionally, working on running form, such as maintaining a relaxed upper body, efficient stride, and proper breathing techniques, can enhance overall running performance.

Strategies

During the race, Iñaki should focus on maintaining a consistent pace and avoid starting too fast, as this can lead to early fatigue. He should also prioritize efficient transitions between the exercise zones to minimize time spent in the roxzone. By improving his overall fitness and transition time, he can reduce time lost in these areas. Additionally, Iñaki should consider implementing a pacing strategy that allows him to conserve energy for the segments where he tends to struggle, such as Running 7, Sandbag Lunges, Farmers Carry, Sled Push, and overall running time. By pacing himself appropriately and conserving energy, he can perform better in these challenging segments.

Overall, Iñaki has shown strength in several areas of the race, particularly in running and ski erg. However, there are specific segments where he can improve to enhance his overall performance. By implementing the suggested training strategies, exercises, and race strategies, Iñaki can work towards improving his performance in these areas and achieve better results in future Hyrox races.