Palacio Fer Hyrox Result

Overall Performance:

Fer Palacio's performance in the 2024 Mexico City HYROX race places her as a highly competitive athlete within her age group and overall, ranking in the top 4% of 673 athletes and top 6% of 189 athletes in her age group. She demonstrated exceptional strength in several exercise segments, particularly in the Burpees Broad Jump, Sandbag Lunges, and Wall Balls, where she far exceeded the average times. However, her total running time was 03:34 slower than average, indicating a potential area for improvement. Despite her strength-focused profile, there is a significant opportunity to enhance her running efficiency and transition times in the Roxzone.

Segments to Improve:

• Total Running Time: Fer's running segments consistently lagged behind the average, indicating a need for focused running training. Incorporate interval training to improve speed and endurance, such as 400m repeats at a fast pace with equal recovery time, and long, slow runs to build endurance. Hill sprints can also improve power and speed. To address pacing, practice race-pace runs to better understand and manage pacing throughout the race.
• Roxzone: The time spent in the Roxzone was significantly slower than average, suggesting a need for improved transition efficiency and general fitness. High-intensity interval training (HIIT) can enhance overall fitness, while specific transition drills, such as quickly moving from a run to a strength exercise and back to running, can reduce transition times. Incorporating circuit training that mimics the race's structure can also be beneficial.

Given the compromised running scenarios post-strength exercises, Fer should focus on running drills that mimic the fatigue experienced during a race. This includes running immediately after strength training sessions to adapt to the demands of transitioning between different types of exertion.

Race Strategies:

• Improved Pacing: Start the race at a conservative pace to avoid early fatigue. Use a smartwatch or heart rate monitor to keep track of pacing, particularly in the initial running segments. Aim to maintain a steady pace in the middle segments and have enough energy to push harder in the final stages of the race.
• Strength and Running Balance: Since Fer shows a strong inclination towards strength segments, balancing her training with more focused running sessions will help improve her overall performance. On strength training days, include short, high-intensity runs to improve cardiovascular fitness without compromising strength gains.
• Transition Drills: Practice quick transitions between running and strength exercises to reduce Roxzone time. This can include setting up a mini-circuit that mimics the race's structure, focusing on minimizing rest time between different exercises.
• Mental Preparation: Mental resilience is crucial for endurance races like HYROX. Visualization techniques, where Fer imagines herself efficiently transitioning between segments and maintaining a strong pace throughout the race, can be beneficial. Additionally, practicing mindfulness and stress-reduction techniques can help maintain focus and composure during the race.

By addressing these identified areas of improvement with targeted training strategies and race day tactics, Fer Palacio has the potential to significantly enhance her HYROX race performance, leveraging her strengths in strength-based segments while becoming more competitive in running and transitions.