Bello Markela Hyrox Result

Overall Performance:

Markela Bello showcased an impressive performance in the 2024 Turin HYROX race, finishing in the top 12% of all athletes and top 14% in her age group. This is an exceptional achievement given the competitive field. Her overall time was 01:29:26, with a total running time of 00:44:00, which is 00:50 faster than average, indicating a strong running profile. Despite this, her initial running segment was slower than average, suggesting a potential pacing issue, possibly starting too slow. Markela appears to have a hybrid profile, being adept in both running and strength, but with a slight inclination towards running. Her faster total running time versus the average suggests that while her running is a strength, there could be room for improvement in strength-focused segments to achieve a more balanced performance.

Segments to Improve:

• Running 1: Markela began the race slower than average in her first running segment. To improve her start, interval training could be beneficial. Incorporating short, high-intensity intervals with rest periods can help improve speed and endurance. Starting with 400m intervals at race pace or slightly faster, followed by equal rest, could enhance her initial speed.
• Ski Erg: To improve her Ski Erg time, focus on upper body endurance and power. Implementing specific drills like double poling for longer distances at a consistent pace can help build endurance. Additionally, exercises like lat pulldowns and reverse flyes can strengthen the muscles involved in the Ski Erg, improving overall performance.
• Sled Pull: Markela's time in the sled pull was slower than average. Incorporating more lower body strength training, specifically targeting the posterior chain (glutes, hamstrings, lower back) can be beneficial. Deadlifts, kettlebell swings, and sled drags can mimic the action of the sled pull and improve performance.
• Rowing: To improve her rowing segment, focusing on both technique and endurance is key. Practicing longer rowing sessions at a consistent pace can help build endurance, while also working on explosive starts to reduce initial time loss. Technique drills focusing on the catch, drive, and recovery phases can enhance efficiency and speed.
• Sandbag Lunges: This segment requires both strength and stability. Incorporating lunges with weight (e.g., barbell lunges, sandbag lunges) in various planes of motion can improve strength and balance. Core strengthening exercises can also enhance stability, reducing time lost in this segment.

Race Strategies:

• Pacing: Given the slow start in the initial running segment, Markela should consider starting at a slightly faster pace. A dynamic warm-up focusing on activating running muscles can also prepare her body for the initial sprint.
• Transitions: Improving transition times between exercises can significantly reduce overall time. Practicing quick transitions in training, including setting up for the next exercise and moving efficiently between stations, can save valuable seconds.
• Endurance and Recovery: Incorporating endurance training with recovery strategies like active recovery sessions and proper nutrition can help maintain performance throughout the race. This is especially important in the roxzone segments, where faster recovery can lead to improved overall fitness and faster transition times.
• Strength and Technique: For strength-focused segments, emphasizing technique and form during training can lead to more efficient movements, thereby reducing effort and time. For example, focusing on the proper form in the Sled Pull can make the movement more effective and less taxing.

By focusing on these specific areas of improvement and implementing the suggested training strategies and race tactics, Markela Bello can significantly enhance her performance in future HYROX races. Balancing her strong running ability with improved strength and efficiency in other segments will make her a more formidable competitor.