Fernández Riquelme Ana María Hyrox Result

Overall Performance:

Ana María Fernández Riquelme showcased a commendable performance in the 2024 Madrid HYROX race, finishing in the top 7% of 937 athletes and securing the top 9% in her age group. A closer look at her overall time and splits reveals a balanced athlete, with a slight inclination towards strength exercises over running, as indicated by her total running time being 20 seconds slower than average. Despite this, she demonstrated proficiency in several strength-based segments, significantly outperforming the average times in exercises like the Sled Push, Sled Pull, and Wall Balls. Her pacing appears to have been conservative at the start, with a slower first running segment, but improved as the race progressed, suggesting a potential for better initial pacing strategies.

Segments to Improve:

• Roxzone: Ana's time in the roxzone was significantly slower than average, indicating longer transition times or rest periods between exercises. To improve, she should focus on enhancing her overall fitness through high-intensity interval training (HIIT) and practicing quick transitions between exercises. Drills that mimic the race's switch from one exercise to the next could be beneficial.
• Total Running Time: With running being slightly weaker, Ana should incorporate more running drills into her training. Interval running, hill sprints, and tempo runs can improve her pace and endurance. Additionally, focusing on running economy through drills that improve form, like high knees and butt kicks, can also be advantageous.
• Sandbag Lunges: To improve her time in sandbag lunges, Ana should work on both her strength and technique. Incorporating lunges with varying weights and unilateral leg exercises such as split squats can enhance her leg strength and balance. Practicing lunges with a focus on maintaining an upright torso and engaging core muscles can correct form and increase efficiency.
• Farmer's Carry: Ana's performance in the Farmer's Carry segment was below average. To address this, grip strength and core stabilization exercises are recommended. Dead hangs, farmer's walks with incremental weights, and core exercises like planks and dead bugs can build the necessary endurance and strength for this segment.

Race Strategies:

• Start Stronger: Given Ana's conservative start, a strategy to start slightly faster than comfortable might benefit her overall time. By pushing a little harder in the first running segment, she may find a better rhythm and maintain a more consistent pace throughout the race.
• Practice Transitions: Reducing time spent in the roxzone can significantly improve overall performance. Ana should simulate race conditions by setting up a circuit that mimics the sequence of exercises in the HYROX race, focusing on minimizing rest and transition times between exercises.
• Segment Focus Training: Allocating specific days to focus on her weaker segments will allow Ana to develop those areas without compromising her strengths. For example, dedicating one day a week to running and another to strength exercises like the Farmer's Carry and Sandbag Lunges can create a balanced improvement across all segments.
• Mental Preparation: Ana should also focus on mental strategies to push through challenging segments of the race. Visualization techniques, setting mini-goals throughout the race, and positive self-talk can help maintain motivation and focus.

By concentrating on these identified areas of improvement and implementing the suggested strategies, Ana María Fernández Riquelme has the potential to significantly enhance her performance in future HYROX races.