Vidal Calvo Silvia Hyrox Result

Overall Performance

Silvia Vidal Calvo had a strong performance in the 2023 Barcelona Hyrox race, finishing in the top 12% overall and top 16% in her age group. Her overall time of 01:26:39 was impressive, especially considering her strong running performance throughout the race. Silvia's total running time of 00:42:07 was particularly noteworthy, as it was 00:48 faster than the average time. This suggests that Silvia has a strong running profile and should continue to focus on developing her running abilities.

Segments to Improve

While Silvia had an impressive overall performance, there were several segments where she lost time compared to the average. The segments with the most time lost were the Sled Push, Rowing, Sled Pull, Farmers Carry, and Ski Erg. To improve in these areas, Silvia should focus on specific training strategies and techniques.

1. Sled Push: Silvia lost 00:57 compared to the average time in this segment. To improve, she should work on her overall fitness and strength, particularly in her lower body and core. Exercises such as squats, lunges, and deadlifts can help improve her pushing power. Additionally, practicing proper technique and form during the sled push will be crucial for maximizing efficiency.

2. Rowing: Silvia lost 00:41 compared to the average time in this segment. To improve her rowing performance, she should focus on building both cardiovascular endurance and upper body strength. Incorporating rowing intervals into her training routine can help improve her rowing technique and efficiency. Additionally, working on her core strength and posture will contribute to better rowing form.

3. Sled Pull: Silvia lost 00:35 compared to the average time in this segment. To improve her sled pull performance, she should focus on developing her upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help strengthen these areas. Additionally, practicing proper technique and finding the most efficient pulling position will be important for improving her time.

4. Farmers Carry: Silvia lost 00:35 compared to the average time in this segment. To improve her performance in the farmers carry, she should focus on developing her grip strength and overall endurance. Exercises such as farmer's carries, dead hangs, and grip trainers can help improve her grip strength. Additionally, incorporating endurance training, such as long-distance running or hiking with weighted packs, can help improve her overall endurance for this segment.

5. Ski Erg: Silvia lost 00:27 compared to the average time in this segment. To improve her performance on the Ski Erg, she should focus on developing both cardiovascular endurance and upper body strength. Incorporating interval training on the Ski Erg into her training routine can help improve her technique and efficiency. Additionally, working on her core strength and posture will contribute to better Ski Erg form.

Strategies

During the race, Silvia should focus on maintaining a consistent pace and avoiding excessive fatigue in the earlier stages. She has shown strength in running, so she should utilize this to her advantage by pushing the pace in the running segments and making up time. Additionally, Silvia should pay close attention to her transitions in the roxzone, aiming to minimize rest time and complete the transitions efficiently.

To improve her overall performance, Silvia should consider incorporating specific training sessions that target the areas of improvement mentioned above. She can also seek guidance from a professional coach or trainer to develop a personalized training plan that addresses her specific needs and goals. With continued dedication and focused training, Silvia has the potential to further improve her performance in future Hyrox races.