Bermejo Carracedo Ivan Hyrox Result

Overall Performance:

Ivan Bermejo Carracedo's performance in the 2024 Bilbao Hyrox race places him solidly in the competitive field, ranking in the top 43% overall and exactly in the middle of his age group. A standout feature of Ivan's performance is his total running time, which is 01:10 faster than the average, indicating a stronger runner profile. However, this advantage in running seems to be offset by slower times in several strength-focused segments and transitions, suggesting a potential area for improvement. Ivan's pacing appears well-judged in the initial runs but shows signs of fatigue or strategic miscalculations in later segments, particularly in the final running segment and strength exercises like the Sandbag Lunges and Wall Balls.

Segments to Improve:

• Sandbag Lunges: Ivan's performance in this segment is significantly slower than average, indicating a need for improved leg strength and endurance. Specific exercises such as weighted lunges, Bulgarian split squats, and strength-focused yoga poses like Warrior II can build the required muscular endurance and strength. Additionally, incorporating plyometric exercises like jump squats can improve explosive power, vital for quicker, more efficient lunges.
• Wall Balls: To improve in this area, Ivan should focus on high-intensity interval training (HIIT) involving medicine ball throws, squat presses, and thrusters to enhance both strength and cardiovascular endurance. Practicing the specific movement of the wall ball shot, focusing on form, and doing so under fatigue can also help improve performance.
• Sled Pull: The sled pull segment indicates a need for stronger posterior chain muscles. Deadlifts, kettlebell swings, and sled drags (both pulling and pushing) can increase strength in these areas. Technique drills focusing on maintaining posture and efficient energy transfer during the pull are also recommended.
• Burpees Broad Jump: This segment requires both strength and explosiveness. Plyometric training, including box jumps and broad jumps, will help. Also, burpee drills to improve technique and efficiency, and interval training to sustain performance under fatigue are essential.
• Rowing: A slower time in rowing suggests a need for improved cardiovascular endurance and rowing technique. Interval training on the rower, focusing on power strokes and maintaining a consistent stroke rate, can help. Technique work, particularly on the drive and recovery phases, will ensure more efficient energy use.

Race Strategies:

• Focus on Efficient Transitions: The Roxzone time suggests Ivan could benefit from faster transitions between exercises. Practicing quick changes in training, simulating race conditions, can help reduce these times. Mental rehearsal of the race layout and transitions can also improve efficiency.
• Pacing Strategy: Given Ivan's strong running ability, maintaining a steady pace in the early running segments while conserving energy for strength segments can help balance his performance. Utilizing a pacing strategy that allows for slight acceleration in the back half of the race may also prevent late-race fatigue.
• Strength Endurance Training: Incorporating more strength endurance work into his routine will help Ivan maintain his performance in strength-focused segments under fatigue. Circuit training that includes high-repetition weight training and bodyweight exercises can be particularly beneficial.
• Nutrition and Recovery: Focusing on nutrition and recovery strategies to support increased training intensity and volume will be crucial. This includes adequate protein intake, hydration, and rest, along with active recovery methods such as stretching and foam rolling.

By addressing these areas of improvement with targeted training and strategic adjustments, Ivan can build on his existing strengths as a runner to become a more well-rounded and competitive athlete in future Hyrox races.