Overall Performance
Edwin Dones performed well in the 2023 New York Hyrox race, finishing with an overall rank of 372 out of 613 athletes, placing him in the top 60% of all participants. In his age group (50-54), he ranked 24th out of 36 athletes, placing him in the top 66%. His overall time was 03:02:22, with a total running time of 01:27:58, which was 35 seconds slower than the average for his finish time. His best running lap was completed in 00:08:05.
Based on the splits analysis, Edwin had some notable strengths in certain segments. He performed significantly faster than the average in Running 1, Running 2, Running 3, Running 4, Rowing, and Sandbag Lunges. This suggests that he has a good running profile and is able to maintain a strong pace during these running segments. However, there were also segments where he lost time compared to the average, such as Sled Pull, Burpees Broad Jump, Running 5, Running 6, Running 8, Wall Balls, Farmers Carry, and Best Lap. These segments should be targeted for improvement.
Segments to Improve
1. Sled Pull: Edwin lost 7 minutes and 37 seconds compared to the average time in this segment. To improve his performance, he should focus on building strength and power in his lower body and upper body pulling muscles. Exercises such as deadlifts, squats, and sled pulls can be incorporated into his training routine. Additionally, practicing proper technique and maintaining a steady pace during the sled pull will help him improve his time.
2. Burpees Broad Jump: Edwin lost 6 minutes and 16 seconds compared to the average time in this segment. To improve his performance, he should work on increasing his explosive power and cardiovascular endurance. Incorporating plyometric exercises, such as box jumps and burpees, into his training routine will help improve his strength and speed. Additionally, practicing efficient form and maintaining a consistent rhythm during the burpees will contribute to better performance.
3. Running 8: Edwin lost 4 minutes and 3 seconds compared to the average time in this segment. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his running ability. Additionally, working on proper running form and maintaining a steady pace throughout the race will lead to better results.
4. Running 6: Edwin lost 1 minute and 19 seconds compared to the average time in this segment. To improve his running performance, he should focus on building endurance and improving his running efficiency. Incorporating longer runs at a slower pace, as well as interval training and tempo runs, will help improve his endurance and speed. Additionally, practicing proper running form and maintaining a consistent pace during the race will contribute to better performance.
5. Wall Balls: Edwin lost 54 seconds compared to the average time in this segment. To improve his performance, he should focus on building upper body and lower body strength, as well as improving his coordination and balance. Incorporating exercises such as squats, lunges, and medicine ball throws into his training routine will help improve his strength and coordination. Additionally, practicing efficient form and maintaining a consistent rhythm during the wall balls will lead to better performance.
6. Farmers Carry: Edwin lost 40 seconds compared to the average time in this segment. To improve his performance, he should focus on building grip strength and overall body strength. Incorporating exercises such as deadlifts, farmer's walks, and kettlebell swings into his training routine will help improve his grip and overall strength. Additionally, practicing efficient form and maintaining a steady pace during the farmers carry will contribute to better performance.
7. Running 5: Edwin lost 38 seconds compared to the average time in this segment. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating longer runs at a slower pace, as well as interval training and tempo runs, will help improve his endurance and speed. Additionally, working on proper running form and maintaining a consistent pace throughout the race will lead to better results.
8. Best Lap: Edwin's best lap time was 8 minutes and 5 seconds, which was 45 seconds faster than the average. This highlights his strength in maintaining a fast pace during a single lap. To further improve his performance, he should focus on maintaining this speed and endurance throughout the entire race. Incorporating interval training and tempo runs into his training routine will help him maintain a faster pace for longer periods.
Strategies
To improve Edwin's overall performance, it is recommended that he focuses on pacing himself properly throughout the race. He should aim to maintain a consistent and sustainable pace, especially in the strength-based segments where he tends to lose time. By avoiding excessive fatigue early on, he will be able to maintain a stronger performance in the later stages of the race.
Additionally, Edwin should work on improving his transition time in the roxzone. This can be achieved by improving his overall fitness and specifically targeting his transition speed during training sessions. Incorporating interval training and circuit workouts into his routine will help him improve his overall fitness and transition time.
Overall, Edwin has a good running profile and performs well in several running segments. However, he should focus on improving his strength in the strength-based segments and maintaining a consistent pace throughout the race. By incorporating specific training strategies and techniques, as well as focusing on form and pacing, he can enhance his performance in these particular areas and achieve better results in future races.