Baltazar Santiago Brenda Hyrox Result

Overall Performance:

Brenda Baltazar Santiago's performance in the 2024 World Championships Nice places her in the top 44% of all athletes and just under the median for her age group, which is commendable considering the global competition. A closer look at her total running time, which was 04:52 slower than average, suggests a stronger inclination towards strength-based activities rather than pure running endurance. This is further supported by her excelling in segments like the Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, and Sandbag Lunges, where she far surpassed the average times. However, her running segments, particularly from Running 2 to Running 5, started slower than average, indicating potential pacing issues or a strategic misstep in energy conservation. Her profile leans towards a hybrid athlete with a noteworthy bias towards strength.

Segments to Improve:

• Run Total: Brenda's total running time is the most critical area for improvement. Incorporating interval training, with a mix of short sprints and long-distance runs, will help improve both her speed and endurance. Tailored drills like tempo runs and fartlek training can also increase her ability to maintain a competitive pace throughout the race. Additionally, practicing running on tired legs, post-strength workout sessions, can simulate race day conditions and improve her running performance in later segments.
• Wall Balls: This segment was significantly slower than average, indicating a need for both technique improvement and muscular endurance. Focusing on squat depth and accuracy in hitting the target will enhance efficiency. Implementing workouts that increase lower body and shoulder endurance, such as thrusters, medicine ball cleans, and high-repetition wall ball sets with shorter rest periods, can build the necessary stamina and power.
• Rowing: Although not the weakest segment, there's room for improvement in rowing efficiency. Technique drills focusing on power in the drive phase and quick recovery can help. Incorporating rowing intervals into training, with emphasis on maintaining a consistent stroke rate and power output over longer distances, will build endurance specific to this exercise.
• Ski Erg: Similar to rowing, this segment requires technique refinement and endurance. High-intensity interval training on the Ski Erg, combined with strength training targeting the core, back, and arms, will improve overall performance. Practicing transitions from running to the Ski Erg can also minimize time lost in the roxzone.

Race Strategies:

• Pacing: Brenda should focus on a more conservative start in her running segments, aiming to maintain a steady pace that conserves energy for strength exercises and allows for a strong finish. She can use her performance in Running 6 as a benchmark for what her capable pace might look like across earlier runs.
• Transitions: Minimizing time spent in the roxzone indicates a need for faster transitions between exercises. Practicing swift movements from one station to the next during training sessions, as well as optimizing the setup and approach to each exercise, will help reduce these transition times.
• Strength Endurance: Given Brenda's strength in physical exercises, focusing on maintaining and slightly improving this area while significantly boosting her running endurance will create a more balanced athlete profile. Incorporating compound lifts and high-intensity strength circuits will continue to build her strength endurance.
• Recovery: Implementing active recovery sessions and prioritizing mobility work will aid in quicker recovery between training sessions and improve overall performance. Techniques such as foam rolling, yoga, and targeted stretching can enhance flexibility and reduce the risk of injury.

With targeted training adjustments and strategic race execution, Brenda Baltazar Santiago has the potential to significantly improve her performance in future Hyrox races.