Estorach Bernal Carme Hyrox Result

Overall Performance:

Carme Estorach Bernal showcased a commendable performance in the 2024 Madrid HYROX event, finishing within the top 23% of all athletes and the top 28% within her age group. Notably, Carme excels in strength-based challenges, as evidenced by her exceptional performance in the Sled Pull, Sandbag Lunges, and Wall Balls, where she significantly outpaced the average times. Conversely, her total running time was considerably slower than average, indicating that while she has a strong strength profile, her endurance and pace during running segments require attention. Her pacing strategy seemed to waver, starting slower in the initial running segment but showing an inconsistent pace throughout subsequent runs. This suggests that Carme could benefit from a more balanced approach to her training, focusing on improving her running efficiency and endurance while maintaining her strength advantage.

Segments to Improve:

• Total Running Time: Carme's overall running time was significantly slower than the average, indicating room for substantial improvement. To enhance her running efficiency, she should incorporate interval training, such as 400m repeats at a challenging pace with equal rest periods, to improve speed and VO2 max. Long, slow distance runs (60-90 minutes at a comfortable pace) once a week will help build endurance. Additionally, incorporating hill repeats will build strength and power in her legs, improving her running economy.
• Running Segments Post-Exercise: Carme's running times post-strength exercises, particularly Running 3 and Running 4, were notably slower, suggesting fatigue management issues. Including circuit training that alternates between strength exercises and short, intense running intervals can mimic race conditions, enhancing her ability to maintain pace post-strength segments. Plyometric exercises like box jumps and jump squats will also improve muscular endurance and power, beneficial for maintaining running pace after strength exercises.

Race Strategies:

• Effective Pacing: Carme should focus on developing a consistent pacing strategy. This could involve breaking down the race into sections, aiming to maintain a steady effort level throughout, rather than starting too fast or slowing significantly in the later stages. Practicing pacing during training runs, using a GPS watch or heart rate monitor, can help her become more attuned to her ideal pace.
• Strength to Running Transition: To improve her transitions from strength exercises to running, Carme should practice active recovery techniques. This could include light jogging or dynamic stretching immediately after strength segments during training sessions to keep her muscles loose and heart rate elevated, making the transition to running smoother and more efficient.
• Hydration and Nutrition: Given the endurance nature of HYROX races, optimizing hydration and nutrition before and during the event can significantly impact performance. Carme should experiment with different hydration and nutrition strategies during long training sessions to find what works best for her, ensuring she can maintain energy levels throughout the race.

By focusing on these targeted areas of improvement and implementing the suggested training strategies and race tactics, Carme Estorach Bernal has the potential to significantly enhance her performance in future HYROX events, leveraging her strengths while addressing her current limitations.