Salazar Wade Ramiro Hyrox Result

Overall Performance:

Ramiro Salazar Wade, competing in the 45-49 age group, demonstrated a commendable performance in the 2024 Ciudad de Mexico HYROX event. His overall rank was 252, placing him in the top 27% of all 905 athletes, while among his age group, he ranked 16th, placing him in the top 20%. His overall time was 01:29:33, with a total running time of 00:49:20. This is a slower total running time by 04:50 compared to the average. His best running lap was completed in 00:05:39.

Ramiro's performance indicates a tendency towards strength-oriented exercises, as opposed to running. This is evident from his faster than average times in the Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls segments, compared to his slower than average performance in all running segments and the roxzone. His pacing in the initial running segments suggests a relatively slow start, and this trend persisted throughout the race.

Segments to Improve:

• Running Total: A significant area of improvement for Ramiro is his overall running performance. His slower total running time suggests that incorporating additional running drills and endurance training into his routine may be beneficial. A mix of long, steady runs to build endurance, and shorter, faster runs to improve speed, could help enhance his performance. Hill runs and interval training can also contribute to building strength and speed.
• Roxzone: Ramiro's roxzone time was slower than average, indicating a need for improved transition times and overall fitness. Functional training exercises, such as high-intensity interval training (HIIT) and circuit training, could help boost his overall fitness and improve his transition times. Incorporating exercises that mimic the movement of transitioning between zones, such as burpees or box jumps, could also be beneficial.
• Rowing: Improvements can also be made in Ramiro's rowing performance. To enhance his rowing skills, he could focus on exercises that strengthen the back, arms, and shoulders, such as deadlifts, lat pulldowns, and seated rows. A focus on proper rowing technique, with a smooth, controlled motion, will also help improve efficiency and speed.
• Burpees Broad Jump: Even though Ramiro performed better than average in this segment, there is still room for improvement. Plyometric exercises, like box jumps and squat jumps, will help improve explosiveness, while strength training can enhance power output. Practicing the burpee broad jump movement itself will also improve technique and efficiency.

Race Strategies:

Ramiro's performance suggests that he might benefit from a race strategy that focuses on maintaining a steady, sustainable pace throughout the race, rather than starting off too slow and trying to make up time later. This includes working on his starting pace, aiming for a faster start in the initial running segments, and maintaining this speed throughout the race. Additionally, focusing on faster transitions between zones, especially moving into the roxzone, could help shave off valuable seconds from his overall time. Lastly, incorporating more endurance and strength training into his routine will help improve both his running and strength-oriented segments, contributing to a more balanced overall performance.