Ramirez Ramos Rigoberto Alexander Hyrox Result

Overall Performance

Rigoberto Alexander Ramirez Ramos demonstrated a commendable performance in the 2024 Milan Hyrox race, finishing in the top 55% overall and top 56% in his age group. His overall time was 01:33:03, with a total running time of 00:43:12, which was notably 03:05 faster than the average. This indicates that Rigoberto has a strong running profile. However, his pacing seems to be inconsistent, as he started slower than average in the initial running segment but gained speed in later stages, particularly excelling in Running 8, where he recorded the best lap time of 00:04:41. Despite his running strengths, Rigoberto's performance in the Roxzone and certain strength exercises suggests areas for improvement, particularly in transitions and post-exercise fatigue management.

Segments to Improve

• Roxzone (03:16 slower than average): To enhance overall fitness and transition speed, incorporate high-intensity interval training (HIIT) to simulate race conditions. Focus on quick transitions between exercises, practicing with minimal rest. Introduce drills like shuttle runs with quick changeovers and circuit training with varied exercises.
• Sandbag Lunges (00:50 slower than average): Rigoberto should work on lower body strength and endurance. Include exercises like weighted lunges, Bulgarian split squats, and step-ups into his routine. Emphasize proper form by maintaining an upright posture and engaging the core during lunges.
• Burpees Broad Jump (00:30 slower than average): Focus on explosive power and endurance. Incorporate plyometric exercises such as box jumps and tuck jumps. Practice burpees with an emphasis on quick transitions and efficient broad jumps.
• Wall Balls (00:02 faster than average but potential for improvement): To improve efficiency, focus on leg strength and core stability. Include front squats and medicine ball throws in training. Practice maintaining a consistent rhythm and aiming for high targets to enhance accuracy and speed.
• Sled Pull (00:01 slower than average): Work on upper body and grip strength. Incorporate exercises like rope pulls and farmer's walks. Practice sled pulls with varying resistance to build endurance and speed.

Race Strategies

• Consistent Pacing: Start at a steady pace to avoid early fatigue. Utilize the initial running segments to gauge pace and conserve energy for strength exercises.
• Efficient Transitions: Focus on minimizing time spent in the Roxzone by practicing rapid transitions in training. Develop a mental checklist to ensure quick readiness for each subsequent segment.
• Compromised Running: Train for running efficiency post-exercise by simulating race conditions. Practice running immediately after strength exercises to adapt to fatigue and maintain speed.
• Utilize Strength in Running: Leverage Rigoberto's strong running ability by aiming for consistent running times across all segments, using them as an opportunity to gain time against competitors.