Barro Y Kooger Santana Hyrox Result

Overall Performance

Santana Barro Y Kooger delivered a strong performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 316 out of 3118 athletes, which places her in the top 10%. Within her age group (16-24), she ranked 34th out of 393 athletes, placing her in the top 8%. Her overall time was 01:26:59, demonstrating competitive prowess.

In terms of pacing, Santana started the race with an impressive speed, as evidenced by her Running 1 segment, which was significantly faster than average. However, her overall running time was slower than average, indicating that while she has a strong initial burst, sustaining the pace over longer distances is a challenge. This suggests that she may have a hybrid profile with a slight edge towards strength, as her strengths were more apparent in segments like Sled Push and Sandbag Lunges.

Segments to Improve

• Total Running Time: Santana's total running time was 01:42 slower than average. To improve endurance and maintain her initial pace, she should focus on steady-state runs and interval training. Specific exercises include tempo runs, long-distance runs, and Yasso 800s to improve her aerobic capacity and sustain speed over the entire race.
• Wall Balls: This segment was 01:16 slower than average. To enhance performance, Santana should work on strength and explosive power. Incorporate wall ball drills with a focus on maintaining proper form—ensure full depth in squats and efficient use of arms. Additionally, high-rep squat thrusters and overhead medicine ball throws can help develop power and endurance.
• Roxzone: Transition time was slightly faster than average, but optimization is possible. Practice transitions between exercises with minimal rest. Timed circuit training that mirrors race conditions will improve her efficiency in the Roxzone.
• Sled Pull: Although slightly faster than average, further improvement can be achieved. Santana should focus on grip strength and pulling power. Exercises like bent-over rows, farmer’s walks, and rope pulls can enhance her ability in this segment.
• Rowing: This segment was 00:15 slower than average. To improve, Santana should focus on rowing technique and cardiovascular conditioning. Interval rowing sessions focusing on power strokes and maintaining a steady pace will be beneficial.
• Ski Erg: Being 00:08 slower than average, Santana can refine her technique to improve efficiency. Focus on full-body coordination and power generation. Include high-intensity interval training on the Ski Erg and emphasize maintaining a consistent stroke rate.

Race Strategies

• Pacing Strategy: Given Santana's strong start but slower overall running time, she should aim to maintain a more consistent pace throughout the race. Implement a pacing plan that allows for a strong finish, potentially utilizing negative splits where the second half of the race is faster than the first.
• Transition Efficiency: Practice quick transitions between exercises to minimize Roxzone time. Create a mental checklist for each transition to ensure smooth execution.
• Strength-Endurance Balance: Focus on maintaining a balance between strength and endurance. Engage in hybrid workouts that combine running with strength exercises to simulate race conditions and improve her ability to transition from strength to cardio segments seamlessly.