Rivas Berdegue Imanol Hyrox Result

Overall Performance:

Imanol Rivas Berdegue demonstrated a commendable performance in the 2024 Bilbao HYROX race, placing in the top 69% overall and top 74% in his age group. His overall time was 01:30:50, with a total running time of 00:45:32, which is slightly slower than average. This suggests Imanol has a more balanced profile between running and strength, but with a slight inclination towards strength, as indicated by his faster than average performance in strength-focused segments like the Sled Push, Burpees Broad Jump, and Wall Balls. However, his pacing at the beginning of the race was slower compared to the average, which might indicate a conservative start or room for improvement in initial speed and endurance.

Segments to Improve:

• Sled Pull: Imanol's performance in the Sled Pull was significantly below average. To improve, he should focus on building his posterior chain strength. Deadlifts, kettlebell swings, and hip thrusts can help increase power and endurance in these muscles. Additionally, practicing actual sled pulls with gradually increasing weight can help adapt his body to the specific demands of this exercise.
• Roxzone: The slower Roxzone time suggests a need for improved overall fitness and faster transitions. Circuit training that mimics the race's structure, alternating between high-intensity cardiovascular exercises and strength exercises with minimal rest, can help. Practicing transitions between exercises can also reduce Roxzone time by making these changes more efficient.
• Sled Push: Despite being slightly better than average, there's room for improvement. Focused leg strength workouts, including squats, lunges, and leg presses, will build the necessary power. Agility drills and short, intense sprints can also improve explosive strength, beneficial for a strong start in this segment.
• Ski Erg: To improve performance in the Ski Erg segment, Imanol should work on upper body endurance and strength, particularly in the lats, shoulders, and core. Incorporating exercises like pull-ups, lat pull-downs, and core stability exercises can help. Additionally, interval training on the Ski Erg machine will improve specific endurance and technique.

Race Strategies:

• Start Strong: Considering Imanol's slower start, focusing on a stronger and faster beginning without burning out is crucial. Implementing a structured warm-up that elevates the heart rate and prepares the muscles for immediate action can help achieve a better start.
• Pacing: Understanding his own pacing and endurance levels better can help Imanol distribute his energy more evenly throughout the race. Training with a heart rate monitor and learning to stay within specific zones can help manage effort more effectively.
• Transition Practice: Reducing Roxzone times with practice on quick transitions between exercises can shave off critical seconds. Simulating race conditions in training, where Imanol moves rapidly from one exercise to the next, can build this skill.
• Focus on Weak Segments: Prioritizing training on identified weak segments can yield significant improvements. Incorporating specific drills and exercises targeting these areas into his regular training routine will strengthen these weaknesses.

By focusing on these recommended areas for improvement and adjusting his race strategies accordingly, Imanol Rivas Berdegue can look forward to achieving better performances in future HYROX races.