Overall Performance
Lola Rios Campillo had a strong performance in the 2022 Madrid Hyrox race, finishing with an overall rank of 42 out of 484 athletes, placing her in the top 8% overall. In her age group (55-59), she achieved an impressive first-place ranking, placing in the top 12% of the 8 athletes in her category.
Lola's overall time of 01:26:39 showcased her fitness and determination throughout the race. Her total running time of 00:44:38 was 01:43 slower than the average for her finish time, suggesting that she could improve her running performance. However, her best running lap of 00:04:46 was 00:02 faster than average, indicating that she has the potential to excel in this area.
Segments to Improve
1. Wall Balls: Lola's time of 00:06:12 for the Wall Balls segment was 01:37 slower than average. To improve her performance in this segment, Lola should focus on developing her upper body strength and endurance. Specific exercises to incorporate into her training routine include overhead squats, kettlebell thrusters, and medicine ball slams. Additionally, Lola should work on her speed and accuracy in completing the wall balls by practicing proper form and technique, ensuring that she maintains a consistent rhythm and avoids wasting energy.
2. Rowing: Lola's time of 00:05:48 for the Rowing segment was 00:33 slower than average. To enhance her rowing performance, Lola should focus on building her cardiovascular endurance and improving her rowing technique. Incorporating interval training on the rowing machine, such as Tabata intervals or pyramid workouts, will help improve her speed and stamina. Lola should also pay attention to her rowing technique, ensuring she maintains proper form and engages her legs, core, and arms effectively.
3. Ski Erg: Lola's time of 00:05:29 for the Ski Erg segment was 00:30 slower than average. To improve her performance in this segment, Lola should focus on developing her lower body strength and endurance, as well as her cardiovascular fitness. Exercises such as squats, lunges, and plyometric movements like box jumps will help strengthen her legs and improve her power output. Additionally, incorporating high-intensity interval training (HIIT) workouts on the Ski Erg will help improve her speed and efficiency on the machine.
4. Running 3: Lola's time of 00:05:54 for the Running 3 segment was 00:18 slower than average. To improve her running performance, Lola should focus on building her endurance and speed. Incorporating interval training, such as tempo runs, fartlek runs, and hill sprints, will help improve her cardiovascular fitness and running speed. Lola should also pay attention to her running form, ensuring she maintains proper posture, stride length, and foot strike to optimize her efficiency and reduce the risk of injury.
Strategies
- Pacing: It is important for Lola to maintain a consistent and sustainable pace throughout the race. While it is crucial to push herself, she should avoid starting too fast and burning out early. Lola should aim to maintain a steady pace that allows her to finish strong and minimize time lost on fatigue.
- Transitions: To improve her overall race time, Lola should focus on improving her transition time in the Roxzone. By practicing quick and efficient transitions between exercises, she can save valuable seconds that can add up over the course of the race. Incorporating specific transition drills during her training, such as practicing moving quickly between stations, will help improve her overall fitness and transition times.
- Strength Training: To enhance her overall performance, Lola should prioritize strength training exercises that target the major muscle groups involved in the Hyrox race. Focusing on compound movements like squats, deadlifts, and kettlebell swings will help improve her overall strength and power output. Lola should also incorporate specific exercises that mimic the movements and demands of the race, such as sled pushes, sled pulls, and farmers carries, to enhance her performance in these specific segments.
- Running Training: To improve her running performance, Lola should include a mix of long-distance runs, interval training, and strength training exercises. Long-distance runs will help build her endurance, while interval training will improve her speed and anaerobic capacity. Incorporating strength training exercises specific to running, such as hill sprints, plyometric drills, and single-leg exercises, will help improve her running efficiency and power.
By implementing these strategies and incorporating the suggested training techniques and exercises, Lola Rios Campillo can improve her performance in the Hyrox race, particularly in the segments identified for improvement. With consistent training and focus on both her strengths and areas of improvement, Lola can continue to excel in her age group and achieve even better results in future races.