Montaño Alvarado Aide Hyrox Result

Overall Performance:

Aide Montaño Alvarado showcased an impressive performance in the 2024 Mexico City HYROX race, finishing in the top 21% overall and top 20% within her age group. Her overall time of 01:52:35, with a total running time of 00:55:11, indicates a strong running profile, being 01:27 faster than average. This suggests Aide is more proficient in running compared to strength exercises. However, pacing appears to be an issue, with a very strong start but a noticeable slowdown in the middle segments, particularly in Running 3. This fluctuation in pace suggests potential for improvement in maintaining a consistent performance throughout the race.

Segments to Improve:

• Sled Pull: Aide's performance in the Sled Pull was significantly slower than average, indicating a need to improve her pulling strength and technique. Incorporating compound exercises such as deadlifts, rows, and pull-ups can enhance overall pulling power. Specific sled pull training, focusing on posture and efficient force transfer, will also be beneficial. Practicing with varying weights and distances can help adapt her body to the demands of this segment.
• Sandbag Lunges: To improve her Sandbag Lunges time, Aide should focus on leg strength and endurance. Exercises like weighted lunges, squats, and step-ups will build the necessary muscle. Additionally, incorporating sandbag-specific workouts will help her get used to the uneven weight distribution and improve her balance and core stability during this segment.
• Ski Erg: The slower time in the Ski Erg segment suggests a need for better upper body endurance and technique optimization. Interval training on the Ski Erg, focusing on power and rhythm, can help. Additionally, upper body conditioning through circuit training involving push-ups, pull-ups, and rowing exercises will build the endurance needed for better performance.
• Farmer's Carry: Improving grip strength and core stability is crucial for the Farmer's Carry. Grip strength exercises, such as dead hangs and farmer's walks with increasing durations and weights, will be directly beneficial. Core strengthening exercises, including planks and oblique workouts, will help maintain posture and balance throughout the carry.

Race Strategies:

• Pace Management: Aide should focus on maintaining a consistent pace throughout the race. Interval training can help improve her ability to sustain effort over time, reducing the fluctuations in performance observed across different segments. Pre-race pacing strategies, considering her strengths in running, can help optimize her energy expenditure across the race.
• Transition Efficiency: Reducing time in the Roxzone indicates a need for quicker transitions between exercises. Practicing the sequence of events in training, focusing on swift and efficient movement from one exercise to the next, can help minimize transition times. Additionally, simulating race conditions, including equipment setup and layout, can improve overall transition efficiency.
• Strength and Endurance Balance: Given Aide's runner profile, incorporating more strength training into her routine, particularly targeting weaknesses identified in the Sled Pull and Sandbag Lunges, will help create a more balanced athlete profile. This approach should not neglect running but should aim to build a more holistic fitness base that supports both running and strength demands of the HYROX race.

By addressing these specific areas for improvement with targeted training and strategic race planning, Aide Montaño Alvarado has the potential to significantly enhance her HYROX race performance. Consistency in training, focus on technique, and strategic pacing will be key to her success in future races.