Figueroa Benavides Joan Hyrox Result

Overall Performance

Joan Figueroa Benavides performed well in the 2021 Madrid Hyrox race, finishing with an overall rank of 90 out of 154 athletes, which places him in the top 58% of competitors. In his age group (U24), he also achieved a rank of 7 out of 12 athletes, again placing in the top 58%. His overall time was 01:26:17, with a total running time of 00:42:44, which was 01:19 slower than the average.

Looking at the splits analysis, Joan had some strong performances in certain segments. Notably, he was faster than average in Running 1, Ski Erg, Running 2, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, and Running 5. These segments indicate his strength and ability to excel in both running and strength-based exercises.

However, Joan struggled in several segments, which contributed to his slower overall time. The segments where he lost the most time were Sandbag Lunges, Run Total, Wall Balls, Running 3, Farmers Carry, Roxzone, and Running 8.

Segments to Improve

1. Sandbag Lunges: Joan was 01:22 slower than average in this segment. To improve his performance, he should focus on building strength in his legs and core. Exercises such as lunges, squats, and deadlifts can help improve his leg strength. Additionally, incorporating exercises that mimic the movement of sandbag lunges, such as walking lunges with a weighted sandbag, can help improve his endurance and stability.

2. Run Total: Joan's total running time was 01:19 slower than average. To improve his running performance, he should focus on increasing his cardiovascular endurance and speed. Interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve his running speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as glute bridges, calf raises, and single-leg squats, can help improve his running efficiency and power.

3. Wall Balls: Joan was 00:59 slower than average in this segment. To improve his performance in wall balls, he should focus on building upper body strength and improving his technique. Incorporating exercises such as overhead presses, push-ups, and medicine ball throws can help improve his upper body strength. Additionally, practicing proper form and technique for wall balls, including proper squat depth and using the legs to generate power, can help improve his efficiency and speed in this exercise.

4. Running 3: Joan was 00:47 slower than average in this running segment. To improve his running performance in this segment, he should focus on increasing his endurance and speed. Long-distance runs, tempo runs, and hill sprints can help improve his endurance and speed. Additionally, incorporating exercises that target the muscles used in running, such as hamstring curls, hip extensions, and lateral lunges, can help improve his running efficiency and power.

5. Farmers Carry: Joan was 00:43 slower than average in this segment. To improve his performance in the farmers carry, he should focus on building grip strength and overall strength in his upper body and core. Exercises such as deadlifts, bent-over rows, and farmer's walk variations can help improve his grip strength and overall strength. Additionally, incorporating exercises that target the muscles used in the farmers carry, such as forearm curls, wrist curls, and planks, can help improve his stability and endurance in this exercise.

6. Roxzone: Joan spent 00:32 more time in the roxzone than average. To improve his transition time and overall fitness, he should focus on improving his cardiorespiratory endurance and efficiency. Incorporating high-intensity interval training (HIIT) workouts, such as circuit training or Tabata-style workouts, can help improve his cardiovascular fitness and also simulate the transitions between exercises in the race. Additionally, practicing quick and efficient transitions during training sessions can help improve his overall race performance.

7. Running 8: Joan was 00:12 slower than average in this running segment. To improve his running performance in this segment, he should continue to focus on increasing his endurance and speed through long-distance runs, tempo runs, and interval training. Additionally, incorporating exercises that target the muscles used in running, such as lunges, step-ups, and plyometric exercises, can help improve his running efficiency and power.

Strategies

- Pacing: Based on Joan's splits analysis, it is recommended that he focuses on maintaining a consistent pace throughout the race. While he had some faster segments, he also had slower segments, indicating that his pacing may have been inconsistent. By monitoring his effort and pace throughout the race, he can aim for a more even distribution of energy and ultimately improve his overall time.

- Transition Efficiency: To improve his overall race performance, Joan should prioritize quick and efficient transitions between exercises. Practicing transitions during training sessions and focusing on minimizing rest time can help him save valuable seconds during the race.

- Strength Training: Given Joan's strong performance in strength-based exercises, he should continue to prioritize strength training in his overall training plan. Incorporating compound exercises that target multiple muscle groups, such as deadlifts, squats, and pull-ups, can help improve his overall strength and power.

- Endurance Training: To improve his overall running performance, Joan should focus on increasing his cardiovascular endurance. Incorporating long-distance runs, tempo runs, and interval training sessions into his training plan can help improve his endurance and speed.

- Technique: Joan should also prioritize practicing proper form and technique for each exercise. This includes maintaining proper squat depth, engaging the correct muscle groups, and using efficient movement patterns. Working with a coach or trainer to ensure proper form can help maximize his performance and minimize the risk of injury.

Overall, Joan Figueroa Benavides had a solid performance in the 2021 Madrid Hyrox race. By focusing on the identified areas of improvement, implementing the suggested training strategies and techniques, and incorporating specific exercises, drills, and training routines tailored to enhance performance in these particular areas, he can continue to improve and achieve even better results in future races.