Loredo Susana Hyrox Result

Overall Performance:

Susana Loredo displayed commendable athleticism and resilience in the 2024 Houston HYROX event, finishing in the top 28% of 645 athletes overall and top 25% in her age group. Her performance showcased her strong points, particularly in the Ski Erg and Sandbag Lunges, where she exceeded the average pace. However, the analysis indicates a need for improvement in her total running time, which was slower than average, suggesting a more runner-oriented training focus might be beneficial. Despite a strong start in the first running segment, her pacing appeared to decrease over time, indicating potential issues with endurance or pacing strategy. Her proficiency in the Roxzone suggests efficient transitions and overall fitness but highlights the importance of balancing strength and running training for a more rounded performance.

Segments to Improve:

• Farmers Carry: Susana's performance in the Farmers Carry was significantly slower than the average. To improve, focus on grip strength and endurance training. Exercises like dead hangs, wrist curls, and farmer's walk with gradually increasing weight can enhance grip strength. Incorporating functional strength training with exercises like deadlifts and squats can also improve overall carry performance.
• Sled Pull: The sled pull segment was slower than desired. Improvement here can come from specific strength training focusing on the posterior chain muscles. Exercises such as weighted sled drags, hip thrusts, and Romanian deadlifts will build the necessary muscle groups. Practicing the sled pull with varying weights and distances can also help adapt her body to the demands of this segment.
• Rowing: A slower rowing segment suggests a need for both technique refinement and cardiovascular improvement. Technique drills focusing on the catch, drive, and recovery phases of rowing can enhance efficiency. Interval training on the rower, alternating between high-intensity sprints and moderate-paced recovery, can improve both endurance and power.
• Wall Balls: Although only slightly below average, the Wall Balls segment can be an area for gains with technique adjustments and strength training. Practicing wall balls with a focus on squat depth, explosive power, and accuracy can improve performance. Supplemental exercises like thrusters, squats, and medicine ball throws can build the required strength and coordination.
• Sled Push: Improvement in the Sled Push segment can come from lower body power training. Incorporating plyometric exercises such as box jumps, and squat jumps, alongside weighted sled pushes, can increase explosive strength. Ensuring proper form and technique during the push, focusing on driving through the legs and maintaining a strong core, will also aid in efficiency.

Race Strategies:

• Pacing Strategy: Given the initial fast pace and subsequent slowdown, adopting a more consistent pacing strategy might be beneficial. Interval training during runs can help Susana to better manage her energy throughout the race, ensuring she doesn't start too fast and fatigue early.
• Transition Efficiency: While her Roxzone times suggest good transition efficiency, continuous practice on quick transitions between exercises can shave off crucial seconds. Simulating race-day conditions in training, including the layout of different stations, can help with this.
• Strength and Endurance Balance: Focusing on a balanced training regimen that includes both strength and running is crucial. Incorporating at least two days of strength training focused on the identified weak segments alongside three days of running, with one long run, one interval training, and one tempo run, can create a well-rounded athlete profile.
• Recovery and Nutrition: Ensuring adequate recovery and nutrition, especially focusing on protein intake and hydration, can significantly impact performance. Implementing active recovery days and prioritizing sleep can also enhance training effectiveness and race day performance.

By addressing these specific areas of improvement with targeted training and strategic race planning, Susana can enhance her performance in future HYROX events. A focus on balancing her strengths in running and strength exercises, alongside refining her pacing and endurance, will be key to climbing the ranks in her age group and overall.