Udabe Aitor Hyrox Result

Overall Performance:

Aitor Udabe's performance in the 2024 Bilbao HYROX race places him solidly in the top half of competitors, both overall and within his age group. His strongest segments were the Wall Balls, where he significantly outperformed the average, and the Ski Erg and Rowing, where his times were also better than average. This suggests a good level of strength and endurance. Aitor started the race with a faster-than-average pace for the first running segment, which could indicate a strong initial burst but also suggests a potential pacing issue as his running times slowed in later segments. His total running time being slower than average suggests that while Aitor may have a strong strength base, his running endurance and speed are areas for improvement. The Roxzone time being slightly slower than average indicates room for improvement in overall fitness and transition efficiency.

Segments to Improve:

• Total Running Time: To improve his running endurance and speed, Aitor should incorporate interval training into his routine. High-intensity interval training (HIIT) on the track, with sprints varying from 200m to 800m, can enhance both speed and cardiovascular capacity. Long, slow distance runs once a week will also help build endurance. Additionally, incorporating hill repeats will improve leg strength and running efficiency.
• Roxzone: To decrease transition times and avoid unnecessary rest, Aitor can practice specific transition drills. Simulating race conditions by transitioning quickly between exercises during workouts can help. Enhancing overall fitness with circuit training, combining strength and cardiovascular exercises, will also reduce the need for rest.
• Sandbag Lunges: Improving time on the sandbag lunges can be achieved by focusing on lower body strength and endurance. Exercises like weighted squats, lunges, and deadlifts will build the necessary strength, while lunging with a sandbag over longer distances than the race requires will help with endurance. Practicing proper form is crucial to avoid injury and improve efficiency.
• Farmers Carry: Grip strength can be a limiting factor in the Farmers Carry. Aitor can incorporate grip-strengthening exercises, such as dead hangs and farmers walks with increasingly heavy weights. Additionally, building core strength will help maintain posture and efficiency during this segment.

Race Strategies:

• Pace Management: Aitor should focus on starting the race at a sustainable pace, to avoid burning out too quickly. Using a running watch to keep track of pace and setting target times for each segment can help manage effort throughout the race.
• Strength Before Speed: Given Aitor's strength in non-running segments, focusing on maintaining or slightly increasing speed in strength exercises, while working on pacing and endurance in running, can help balance his performance. This doesn't mean neglecting running, but rather optimizing strength segments to capitalize on his advantages.
• Transition Practice: Practicing quick transitions between exercises, especially after high-intensity segments, can help shave off crucial seconds. This includes setting up equipment in advance (where possible) and mentally preparing for the next exercise to avoid downtime.
• Mental Preparation: Mental toughness and the ability to push through discomfort can be as important as physical preparation. Visualization techniques, where Aitor imagines himself performing each segment of the race efficiently and transitioning smoothly, can enhance performance on race day.

By focusing on these targeted areas for improvement and implementing these strategies, Aitor Udabe can expect to see significant gains in his overall HYROX race performance, turning identified weaknesses into strengths and achieving a more balanced profile as both a runner and a strength athlete.