Correa Myriam Hyrox Result

Overall Performance:

Myriam Correa's performance in the 2024 Bilbao HYROX race places her impressively within the top echelons of her age group and overall among participants. Her overall rank at 45th out of 581 athletes and 10th within her age group (40-44) underscores a competitive edge and dedication to her training regimen. However, her total running time being 01:29 slower than the average suggests a stronger inclination towards strength-based challenges over pure running endurance. This is further indicated by her exceptional performance in strength-focused segments like the Sled Push, Sled Pull, Farmers Carry, and Wall Balls, where she significantly outperformed the average times. The pacing analysis suggests a consistent performance but with room for improvement in maintaining speed, especially in later running segments and transitions, denoted by the Roxzone timing.

Segments to Improve:

• Running and Endurance: Given Myriam’s total running time is slower than average, focusing on enhancing her running endurance and speed is crucial. Interval training, incorporating both short sprints and longer, steady-state runs, can improve VO2 max and running efficiency. Long runs should be alternated with HIIT sessions to build endurance while improving speed. Specific drills like hill repeats and tempo runs will also be beneficial in developing a more robust running base.
• Roxzone (Transition Times): Myriam's slower Roxzone times suggest a need for more efficient transitions between exercises. Practice rapid switches between running and strength exercises in training to reduce downtime. Incorporating dynamic stretches and mobility work can also aid in quicker recovery and readiness for the next segment.
• Rowing: The slower rowing time indicates a need for both technique refinement and endurance building on the rower. Technique drills focusing on the catch, drive, and recovery phases can enhance overall efficiency. Interval training on the rower, alternating between high-intensity sprints and moderate-paced recovery rows, will build the specific endurance needed for better rowing performance.
• Ski Erg: Similar to rowing, improvement on the Ski Erg can come from targeted technique work and endurance training. Ski Erg intervals, along with exercises that strengthen the upper body, core, and back, will support better performance. Practicing consistent pacing and power output during longer sessions will also be beneficial.
• Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric training, including jump squats, box jumps, and lunge jumps, can enhance explosive strength. Additionally, burpee drills, focusing on minimizing ground contact time and maintaining a steady pace, will directly translate to better performance in this segment.

Race Strategies:

• Pacing: Given the tendency to slow down in later running segments, adopting a more conservative start might conserve energy for a stronger finish. Using a pacing strategy that aligns with her strengths in strength-based segments while managing energy reserves for running can lead to overall time improvements.
• Strength-Running Balance: Focusing training on a balanced improvement in both running and strength exercises can help Myriam become more of a hybrid athlete. Tailoring workouts to end with running segments post strength exercises can mimic race conditions and improve her running post-exercise.
• Transitions: Practicing quick transitions between exercises during training sessions will reduce Roxzone times. This includes setting up mock transition zones in training environments to simulate race day conditions, improving both physical readiness and mental preparedness.
• Recovery and Nutrition: Incorporating active recovery sessions and optimizing nutrition for recovery and performance can significantly impact overall race performance. This includes strategic carb loading before race day, hydration strategies, and post-race recovery nutrition to expedite muscle recovery.

By focusing on these identified areas for improvement and implementing the suggested strategies, Myriam Correa can leverage her strengths further while elevating her overall race performance in future HYROX events.