Figueroa Benavides Joan Hyrox Result

Overall Performance:

Joan Figueroa Benavides showcased a commendable performance in the 2024 Madrid Hyrox race, finishing in the top 36% of athletes overall and within the top 38% of his age group. His strengths were predominantly in the strength-based exercises, where he consistently outperformed the average times, particularly notable in the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls segments. This indicates a strong proficiency in power and strength-based activities. However, his total running time was significantly slower than average, suggesting that while he has a solid foundation in strength, his endurance and running efficiency need improvement. His pacing appeared to start strong but significantly slowed in the running segments, indicating potential issues with endurance or pacing strategy.

Segments to Improve:

• Total Running Time: Joan's performance indicates a need for focused improvement on his running efficiency and endurance. Incorporating interval training, with a mix of short sprints and long-distance runs, can help improve both speed and stamina. Specific exercises like tempo runs, where he runs at a challenging but sustainable pace, and hill sprints, to build power and endurance, should be integrated into his training. Additionally, focusing on running form, such as maintaining a relaxed upper body and proper foot strike, can enhance efficiency.
• Roxzone: The slower Roxzone time suggests a need for better transition efficiency and overall fitness. Implementing circuit training that mimics the race's structure, alternating between strength exercises and short runs, can help improve transition times and build endurance. Practice quick transitions in training, focusing on reducing rest time between exercises, can also enhance performance in this area.

Race Strategies:

• Pacing: Given Joan's tendency to start strong but slow down, working on a more consistent pacing strategy could significantly improve his performance. Breaking the race down into segments and setting target times based on his training performances can help him maintain a more even pace throughout. It's also crucial that he listens to his body and adjusts his pace to maintain a level of exertion that he can sustain throughout the race.
• Strength and Endurance Balance: While Joan has shown excellent strength, focusing on a balanced training program that equally prioritizes endurance will be key. Incorporating more endurance runs, at varying distances and paces, on different terrains, can provide a more holistic improvement to his race performance. On strength training days, mixing in cardio elements can keep the heart rate up and build stamina.
• Recovery and Nutrition: Recovery practices, including proper nutrition, hydration, and rest, are essential to support the increased demands from training. Implementing a nutrition plan that supports endurance training, with a focus on carbohydrates for energy and protein for muscle repair, can improve performance and recovery. Additionally, ensuring adequate hydration before, during, and after training and races is crucial.

By focusing on these key areas for improvement and implementing the suggested training strategies and race tactics, Joan Figueroa Benavides has the potential to significantly enhance his performance in future Hyrox races. Balancing his strength capabilities with improved running efficiency and endurance will make him a more well-rounded and competitive athlete.