Onorio Fernando Hyrox Result

Overall Performance:

Fernando Onorio displayed a solid effort at the 2024 Ciudad de Mexico HYROX race, ranking within the top 88% of all competitors and in the top 92% of his age group (25-29). Fernando particularly excelled in the strength-based segments of the race, notably in the sled push, sled pull, and sandbag lunges, where he outperformed the average times. However, his overall running time was slower than the average, indicating a need for improvement in his running performance. His pacing in the running segments also suggests he started too slow, affecting his overall time. His profile appears to be more strength-oriented than running, which may have contributed to his performance.

Segments to Improve:

The Run Total, Burpees Broad Jump, Farmers Carry, Ski Erg, Roxzone, and Rowing segments have been identified as potential areas for improvement. Fernando's running performance was consistently slower than average, which could be improved through a more focused training routine. High-intensity interval training (HIIT) could help in this regard. This type of training alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest, which can improve both speed and endurance.

• Run Total: Specific drills like hill sprints, tempo runs, and fartlek runs can help improve running speed and endurance. Incorporating strength training focused on the lower body and core can help improve running efficiency.
• Burpees Broad Jump: Fernando can improve his performance in this segment by focusing on plyometric exercises to build explosive strength. These might include box jumps, jump squats, and power push-ups. Practicing the actual movement of the burpees broad jump can also be beneficial.
• Farmers Carry: This segment requires a combination of grip strength, core stability, and total body strength. Grip strength exercises like farmer's walks, dead hangs, and wrist curls can help. Core stability can be improved with exercises like planks, while total body strength can be enhanced with compound lifts like deadlifts and squats.
• Ski Erg: To improve in this segment, Fernando should focus on improving his upper body strength and cardiovascular fitness. Exercises like pull-ups, lat pulldowns, and rowing can be beneficial, along with high intensity cardiovascular workouts.
• Roxzone: As this is the transition time between exercise zones, Fernando could focus on improving his overall fitness level and reducing transition times through practice. Including circuit training in his routine can help simulate the transitions and improve this segment.
• Rowing: Rowing requires both cardiovascular fitness and upper body strength. High intensity interval training on the rowing machine, mixed with strength training focusing on the back and arms can help improve performance in this segment.

Race Strategies:

Pacing strategy is crucial in a race like HYROX. Fernando should aim to start the running segments at a slightly faster pace without exhausting himself. He should also focus on maintaining a steady rhythm during strength exercises to prevent unnecessary fatigue. Practicing transitions between different exercises can also help reduce the time spent in the Roxzone. Finally, incorporating a comprehensive warm-up and cool-down routine can help prepare his body for the race and aid in recovery, respectively.