Kotasek Montes Alejandra Hyrox Result

Overall Performance:

Alejandra Kotasek Montes showcased an impressive performance in the 2024 Ciudad de Mexico HYROX race, placing in the top 6% of 1320 athletes. She demonstrated a well-rounded fitness profile with notable strengths in sled push and pull, and ski erg segments where she was faster than average. Her roxzone time was also significantly quicker than average, implying efficient transitions. However, her total running time was slower than the average by 02:02, suggesting a need for improvement in her running performance.

Analysis of her pacing reveals that Alejandra started slower in the initial running segments but gradually picked up the pace. This indicates a conservative approach that may have contributed to her slower total running time. Given the above observations, it can be inferred that Alejandra has a more strength-oriented profile and would benefit from focusing on running improvement.

Segments to Improve:

• Interval Training: To improve running speed, Alejandra should incorporate interval training into her routine. This could involve running at her maximum speed for a set time or distance, followed by a recovery period. This can help improve her cardiovascular capacity and running speed.
• Hill Sprints: Running uphill forces the body to work harder, thus improving strength and stamina. It can also help in improving running form.
• Long Slow Distance Runs: These runs can help improve aerobic capacity and should be included in her training schedule. These should be done at a comfortable pace, allowing her to focus on increasing mileage.

• Strength Training: Given that these exercises require both strength and endurance, Alejandra should focus on strength training exercises. These may include squats, lunges, kettlebell swings, and medicine ball throws.
• Technique Improvement: Alejandra should also work with a coach to ensure she is performing these exercises with correct form. This will help maximize performance and minimize the risk of injury.
• Plyometric Exercises: These exercises can help improve explosive power, which can be particularly beneficial for exercises like the burpees broad jump. Examples include box jumps, jump squats, and power skipping.

Race Strategies:

For future races, Alejandra may benefit from adopting the following strategies:

• Pace Management: Alejandra should consider starting at a slightly faster pace to improve her total running time. She might experiment with different pacing strategies during training to identify what works best.
• Recovery Management: Efficient recovery during the roxzone period can help maintain a high performance level throughout the race. Alejandra should consider strategies such as active recovery, correct breathing, and hydration.
• Strength-Endurance Balance: As a strength-dominant athlete, Alejandra should focus on maintaining her strength performance while improving her endurance. This could be done by incorporating more endurance training in her routine while maintaining her strength training.